Tips on Diet Foods for Summer
Try these fruits of summer for good health -- and weight loss
By Kathleen Zelman, MPH, RD, LD
Reviewed By Charlotte E. Grayson, MD
If you want to lose weight this summer once and for all, forget about diets. Instead, try these nutritionally rich, low-calories foods each day to help you slim down this summer. And don't forget to drink plenty of water!
Tomatoes and Peppers
Colorful fruits and vegetables of the vine get their wide range of vivid colors from health-protecting substances such as lycopene, vitamin C and vitamin A. Use them generously in dishes to enhance nutrients with very few calories.
Recipe idea: Oven-dry grape tomatoes by slicing in half and placing cut side up on a cookie sheet. Sprinkle with salt and drizzle lightly with olive oil. Bake at 250 F for two hours. Toss oven-dried tomatoes into pasta, salads or enjoy as an appetizer with goat cheese.
Blueberries, strawberries, raspberries, black raspberries, blackberries -- these delicious colorful berries contain a powerhouse of antioxidants that help prevent cellular damage. They are also an excellent source of fiber and very low in calories. Eat them by the handful or work more of them into your diet.
1. Get your day started with a healthy dose of fiber and antioxidants. Enjoy whole-grain cereal, pancakes, or waffles topped with fresh or frozen blueberries.
Recipe idea: Toss toasted slivered almonds, sliced strawberries, sliced scallions, grilled chicken strips, and salad greens with a light raspberry vinaigrette for a healthy summer supper.
Yogurt and other low-fat dairy products are powerhouses of calcium and protein. They may also help you lose weight. Research suggests that dairy food, when part of a reduced-calorie diet, can enhance weight loss while strengthening bones and keeping you feeling full and satisfied.
Recipe idea: Dazzle your friends and family with a beautiful, low-calorie parfait made by layering fresh fruit, low-fat vanilla yogurt, and granola for a quick meal, snack or dessert.
Mainstays in the vegetarian diet, beans are an excellent substitute for meat. These tiny tasty nuggets are a great source of protein, chock-full of fiber and capable of filling you up with very few calories. They come ready-to-eat in the can or frozen, or dried for slow cooking. (Tip: Take digestive enzymes such as Beano to minimize the gas that is often a side effect of eating beans.)
Recipe idea: Drain cans of black beans and corn, toss together with a jar of salsa, juice from a fresh lime, a dash of olive oil, and balsamic vinegar for a nutritious salsa to eat with grilled fish or baked chips.
This delectable brilliant orange fruit is juicy, sweet, and tart. Mangoes are high in fiber and a rich source of potassium and vitamins A and C, with only 135 calories for the entire fruit. The center pit makes it a bit tricky to slice up but the extra effort is worth it.
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