Have a low(er) fat summer

Hello,

With summer having started around the 21st of June (yes, that’s when summer starts, or so says the BBC) with any luck you, me and the GetFit team will see the sun a little more and enjoy lighter and warmer evenings.

However, the summer months bring with them their own unique healthy eating challenges. We may find ourselves heading out for alfresco dining at pubs, cafes and restaurants, either here or whilst on holiday or be invited to, or hold our own, BBQ’s and summer parties.


Because even though summer is typically seen as the perfect time for salads, light meals and outdoor dining, I find it can often be ambushed by heavy sauces, fatty meats and creamy dips…


And I have to confess to being a heavy dipper!


So what can be done to stop this summer from becoming a ‘Summer of Fat’?


I asked around the GetFit office and asked the guys to confess to their summer time weakness and I can now bring you the GetFit's Top 5 ‘Summer of Fat’ alerts…


Number 5 - Ordering lower fat dishes when dining out (especially on holiday)


Eating out is an enjoyable experience that need not stop just because you are following a healthy eating or weight loss plan. But dining out can be fraught with danger, especially when ordering abroad! However with a little pre-planning it can be made healthier.


Wherever and whenever you dine out you can decide before you set out that you are going to have just one or two courses and try eating a light snack e.g. a couple of crackers to take the edge off your appetite.


Also, look for dishes described as ‘grilled’, ‘chargrilled’, ‘poached’, ‘stir-fired’, ‘steamed’, ‘cooked in own juice’ or with pomodoro or wine sauce (and if you’re abroad and your language skills are rusty, or non-existent like mine, translate these words before heading down to the local tapas bar).


Number 4 - BBQ meat madness… Using lower fat meats or ‘vegetarian’ options


With several Aussies in the office, this comes as no surprise.


There are so many meat alternatives available it would be impossible to list them all her, but sausages, burgers and even ‘fake’ bacon can all be found in almost all supermarket aisles.


However, check the fat content per 100g to help you choose lower fat meat-free alternatives. A guideline figure is 9% fat (9g fat per 100g) maximum, but you will find many lower fat meat-alternative foods containing 5% or less fat.


If the idea of a no meat BBQ is just unimaginable, look for the leanest meats you can find, and shock horror, remove the skin of the chicken pieces, as this part contains the majority of the fat.


Serve your meat-alternative products with a large portion of colourful salad or vegetables.


And if you’re watching your carb intake for any reason, leave the bun!


Next week I'll reveal the GetFit teams Top 3 summer fat alerts...