White meat and fish

Chicken, turkey and fish are wise options since they don’t

contain as much fat as beef, hotdogs and sausages. Fish also tastes delicious when grilled on the barbecue; wrap it in alumin- ium foil, along with fresh garlic and herbs. This is also a good time to get a good dose of omega-3s by choosing a delicious bar- bequed salmon.

Leaner meats

If you’re a diehard carnivore, try to make wiser choices.

Tender cuts are often the fattiest ones. Rib-based cuts, like rib- eye, T-bone and porterhouse beef or pork side ribs are among them (it’s the fat that makes them so tender). These cuts are hard on the arteries, and the fat promotes the formation of the carcinogenic compounds mentioned earlier. Varieties that end in "loin," such as beef sirloin, pork tenderloin and beef tender- loin tend to be of the leaner variety. Even-leaner cuts include beef from the "round" family, like eye of round steaks and roasts. However, these can be slightly tough without a marinade, so it’s a trade-off.

More veggies

Summer vegetables are super tasty and easy to prepare, so

make space for them on your plate. Try kebabs with mushrooms, sweet peppers and onions. Choose veggies with bright colours (red, green, orange) and limit potatoes or at least go easy on the toppings. Follow this rule of thumb: for a healthy plate, half of it should be covered with veggies/salad, a quarter covered with meat (beef, poultry, fish) and a quarter covered with rice, bread, potatoes or pasta.

Try the veggie version

Even if you’re not a vegetarian, try a veggie burger or tofu hot-

dog; they’re a lot better for your health. They contain plenty of protein and no saturated fat.

Go easy on the condiments

Don’t slap a ridiculous amount of relish, mustard, ketchup,

etc. onto your hotdogs and hamburgers; condiments contain lots of empty calories in small amounts. Mayonnaise may be the worst high-fat offender, and ketchup takes second place with five grams of sugar and 20 calories per tablespoon.

Beware of salads

Salads aren’t always low in calories, especially macaroni, po-

tato, egg salad and coleslaw. Try replacing them with green or spinach salad with low-fat dressing. Even better, add some heart- healthy and tasty olive oil with balsamic vinegar and fresh herbs.

Make dessert fruity

Nothing says summer like thick slices of juicy watermelon. Or

make a berry parfait with layers of different berries and low-fat vanilla yogurt. If you must have ice-cream and apple pie, watch your portion size – and enjoy! FBC

Nanci S. Guest, M.Sc., R.D., C.S.C.S., is a registered dietitian, personal trainer and an athletic conditioning coach who has owned and operated Power Play: Nutrition, Fitness, Performance since 1995. Nanci holds a Master of Science de- gree in nutrition, teaches university-level sport nutrition and is the head sport nutrition consultant for the 2010 Winter Olympic Games. She currently services var- ious facilities in Toronto and Vancouver. Contact her at www.powerplayweb.com.

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