Holiday weekends are famous for throwing us off our diets. Experts at the Duke Diet and Fitness Center say enjoying the bounty of the summer is a great way to avoid diet pitfalls.
Nutrition manager Elisabetta Politi says adding more vegetables to your diet can be more satisfying than you think.
"Something we tell our clients all the time is to fill half your plate with vegetables," said Politi. "Then have a fourth filled with lean protein, and a fourth with grain."
Marinated vegetables are easy to make on the grill. Chef Tyrone Hall advises cutting fresh red and green peppers, squash and even eggplant into big pieces for grilling.
While most seafood is a healthy choice, Politi suggests limiting Calabash-style fried seafood to occasional meals, and opting instead for grilled, baked or poached seafood.
Another alternative to seafood or even fatty beef is pork tenderloin.
Chef Hall cuts it into slices about two inches thick for grilling, seasoned with kosher salt and black pepper, or with a light marinade, which will cut down on charring. Politi says charred meat and vegetables have been shown to have cancer-causing carcinogens, so it's best to cook over lower heat to avoid higher flames on the grill.
Instead of a fatty dessert, Politi suggests trying fruit on the grill.
"If you like sweetness, a great strategy is to grill food, for example, grilled pineapple," she said. "The sugar will caramelize, giving a really nice sweet kick."
More suggestions from Politi on healthier eating during summer gatherings:
*Bring something healthy to the potluck dinner
*Eat what you like, just eat less of it
*Fill half your plate with vegetables
*Try marinated vegetable salad instead of potato salad
*Eat grilled, not fried
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