10 replacements to make your diet healthier in summer

Ah, the heat! At this time of year it seems that the days are even more full of moments with friends and family. Beaches, parties, and barbecues appear most frequently on the agenda, and this often results in eating long-lasting meals, consuming sugar-filled drinks, and fatty foods.

To lessen the effects of all these excesses, dietitian Marina Donadi has put together a list of substitutions that will help you enjoy the fun and break down calories and make your summer diet healthier. Check out!

1. Different ice cream

There is no way: ice cream is always present on the menu of hot days. The problem is that you will end up consuming too much sugar, fat and calories if you make frequent visits to the ice cream shop. But everything has a solution! How about replacing ice cream with a simple option indicated by nutritionist Marina Donadi? It's the banana ice cream! It looks delicious, can be made at home and is much healthier! Just chop ripe bananas, freeze and beat in a blender. As the fruit has a natural emulsifier, the banana gets a creamy and very tasty consistency! Sprinkle cinnamon for an even more special touch.

2. Refreshing yogurt

Another good option to replace ice cream is to leave the natural yogurt in the freezer and then beat with fruit. The ice cream is tasty and must satisfy the desire before you resort to the ice cream shop.

3. Picnic in the park

Nothing tastes better than gathering friends and family for a delicious outdoor snack. But can this date count on a plethora of sweet, fried, creamy and? calories! To enjoy the moment without escaping good nutrition, replace traditional delicacies with healthy options! A beautiful fruit salad is delicious and it's all about the hot days. If you choose seasonal fruits, they will be sweet and you will not even need to add sugar.

4. Healthy Snack

Instead of the traditional afternoon snack with stuffed breads, cakes and pies, how about preparing natural sandwiches? Roll with brown bread, grated carrots and vary in fillings: ricotta, tuna pate, turkey breast or shredded chicken breast. Cut the sandwiches into four pieces and have a delicious afternoon snack!

5. Appetizer of good

Contrary to popular belief, popcorn can be a great appetizer option as long as it is not accompanied by oil, butter or too much salt. A very easy way to prepare is in the microwave: In a glass container suitable for this oven, add 5 tablespoons of popcorn with 5 tablespoons of water and a little salt. Cover with plastic wrap, poke holes out of the steam and put in the microwave at high power for about 6 minutes (or until you see it is stopping bursting). And ready! Here's a delicious, high-fiber, whole-carbohydrate snack for a home movie.

6. Natural Refreshment

On hot days, hydrating is essential. At these times, many people look for soft drinks or canister juices. Because these are certainly not the healthiest options. Box juices can have as much sugar as soda. And even light versions are loaded with dyes, preservatives and sweeteners full of health hazards. So how about replacing them with natural juices? Some fruits even dispense with the use of sugar! Coconut water is also a delicious and very nutritious option to replace industrialized juices and keep the body hydrated.

7. Light Barbecue

With the hot days, is your calendar full of poolside parties? This can mean many excesses. For know that it is possible to make your menu healthier! The option indicated by nutritionist Marina Donadi is to make vegetable kabobs. They are very tasty cooked on the grill, and are much lighter options than meats. It is easy to prepare: alternate, on a skewer, zucchini cubes, onions, tomatoes, eggplant or whatever vegetables you prefer. Drizzle them with olive oil and season with salt and pepper to taste. Then just take it to the barbecue and wait for it to be soft and golden.

8. Light snack

Can snacks like peanuts and chips be substituted for carrot sticks with lemon? a tasty option with very few calories! Simply chop the carrots into sticks and dip them in the squeezed lemon mixture, salt and a little water.

9. Beach Cocktail

Refreshing cocktails are hard to resist on hot days, but drinking glasses can add up to a lot of calories.To save some calories, try replacing condensed milk shakes with fruit-only shakes. Also, replace refined sugar with sweetener.

10. Creamy Dessert

Composed primarily of water, gelatin is a great choice for the summer. So, how about replacing that hypercaloric dessert with a tasty light jelly recipe? Simply dissolve the package of diet gelatin of your favorite flavor in 250ml of boiling water, wait for it to cool completely, and beat in a blender with 2 pots of plain nonfat yogurt. Wait for it to freeze and you're done! You will have a healthy and delicious dessert!

What did you think about the substitutions? With these ideas, you can enjoy the summer without leaving the diet. Good fun!

1O HEALTHY FOOD SWAPS (April 2024)