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7 tips to enjoy summer without complex
1.Eat enough at meals
This is THE golden rule so as not to fall for everything that passes under your nose. Because if you stay hungry, it will be more difficult to resist temptations. The right thing to do: put starchy foods on your plate at each meal – pasta, bulgur, rice, pulses, but also bread… “And to be even more satiated, opt for whole starchy foods, they are richer in fiber”, advises Nathalie Negro. Also favor al dente cooking. Not cooking them for too long prevents their glycemic index (GI) from rising, which prevents insulin spikes a few hours later, and therefore cravings. Another good instinct: have a snack in the afternoon, especially if you are having your evening meal late.
A tip for not adding calories : distribute your food differently over the day. For example, eat the midday dairy or the evening fruit as a snack. And if you are still hungry, add two slices of bread, but in this case, do not take it at the next meal. Find even more tips to keep the figure with micro-nutrition.
2.Bbq diet grills
Summer and barbecues go hand in hand? Adopt a few rules for “diet” grilling. On the meat side, choose the least fatty parts of the beef (rump steak, tenderloin, flank steak, sirloin, etc.) and veal (walnut, rib). To avoid: rib steak, prime rib and pork ribs. For the duck breast, degrease it before serving. As an alternative to meat, think of seafood – prawns, prawns, langoustines – and fish – sardines, mackerel, red mullet … Good to know: to give more flavor to meat or fish skewers, marinate them before cooking.
Gourmet marinades. Marinate 30 chicken breasts for 4 minutes with 1 fresh pepper, 2 onions and 2 chopped garlic cloves, the juice of a lime, 1 bunch of chopped chives and a little salt. For shrimps, add the zest and juice of an organic orange, 2 chopped celery stalks, 2 tbsp. tablespoons of olive oil, salt, pepper, and marinate for 2 hours.
As an accompaniment? Prefer salads of lentils, tabbouleh, raw vegetables with a light vinaigrette. Or make vegetable papillotes (tomato, pepper, onion…) to cook on the barbecue. Fancy some crisps or fries? Those baked in the oven contain less fat. And for dessert? Think of fruit skewers to roast on the barbecue.
3 balanced mixed salads
Ideally, a balanced salad should contain 100 to 200 g of raw and / or cooked vegetables + 100 g of starches (4 tbsp), or 40 g of bread (2 slices) + 80 g of lean meat or of fish, or 2 eggs, or 2 thin slices of ham or smoked salmon + 2 tbsp. tablespoons of oil, and a little cheese. At the restaurant or if you buy ready-made salads, prefer Caesar, Nordic, Nice salads … And avoid those that contain chorizo or raw ham (it will not be defatted), or those that combine fatty proteins, Périgord type with smoked duck breast, candied gizzards … Or those whose base is cheese, such as tomatoes / mozzarella.
Another point to watch: the vinaigrette. “To avoid overdoing the fat side, count a teaspoon of oil per person and add volume without adding calories, for example with lemon juice, water or whipped cottage cheese”, suggests the dietician . To add flavor, bet on spices and / or herbs and the different types of vinegars, mustards and oils.
Vinaigrettes light. Mix 1 tsp. mustard with a little salt and pepper, then 1 tsp. of raspberry vinegar, 3 tsp. tablespoon of pink grapefruit juice and 2 tbsp. teaspoon of oil. Ideal for seasoning a salad of baby spinach or melon / shrimp. To decorate salads with pasta or raw vegetables: add 1 tsp. of mustard with a little salt and pepper, then add 1 tsp. tablespoons of cottage cheese, 1,5 tbsp. tablespoons of vinegar and a little water.
What dessert after a salad? If it does not contain cheese, opt for a fromage blanc with a little coulis or compote. Otherwise, opt for fresh fruit salads. Fancy a pastry or an ice cream? In this case, remove the starch (bread, etc.) at the next meal.
4.Yes with fruit, in moderation
Want to bite into a handful of cherries here, a few strawberries there? Seasonal fruits are tasty, packed with vitamins and antioxidants. The only catch: they also contain sugars, and although they are natural sugars, consuming too much can have an impact on your weight. The right amounts: 3 or 4 servings per day. Knowing that a portion of fruit is 3 medium apricots; 2 small nectarines or 1 large; 20 cherries; 15 medium strawberries (250 g); 30 raspberries (250 g); 4 plums; 1/2 melon; 200 g of watermelon. And eat them in all their forms (compotes, sorbets, fruit salads…).
5.Light frozen desserts
It’s hot… you are entitled to a little ice cream! Yes, as long as you make the right choices so as not to blow up all the counters. On average, ice cream provides 100 calories per scoop and contains the equivalent of 2-3 lumps of sugar and 1 teaspoon. of oil, but some are even richer. Just like the sticks or cones, because there are in addition to chocolate and wafer. “If you fall for a stick, beware of mini-formats, warns Nathalie Negro, because we are often tempted to eat two and in the end, we consume more (2 x 90 ml) than if we had taken a classic format. (120 ml). As for the sorbets, they are made with fruit and sugar, but do not contain fat. Check their composition anyway because depending on the brand, the amounts of sugar are more or less important. Good points of reference: 2 scoops (approximately 125 ml) should not exceed 100 calories.
To feast: frozen yoghurts. For 2 people: mix 50 g of fromage blanc (3,2% fat) in the freezer for 10 minutes, add 300 g of fresh fruit (apricots, strawberries, raspberries, etc.) that you have previously frozen and 1 teaspoon. tablespoons of sugar if needed, then mix until you get a smooth texture. Then pour into verrines and enjoy immediately.
6.Light and gourmet aperitifs
“The solution to not gain too much weight (especially if the aperitifs are linked): contract the aperitif and the starter, and provide 2 or 3 sweets per person so as not to exceed 250 calories per guest”, advises Nathalie Negro. Of course, it is also better to avoid aperitif cookies, cold meats… Instead, offer vegetable sticks, cherry tomatoes… to soak in a light mayonnaise.
Bluffante, the May! Mix ½ tsp. mustard, salt and pepper, add 1 tsp. of vinegar and ½ tsp. of mayonnaise. Add 1 or 2 tsp. 0% cottage cheese. For a tartar sauce version, add 1 tsp to the light mayonnaise. of chopped pickles, 1 tsp. of capers, 1 tsp. teaspoon of flat-leaf parsley and 1 tsp. chopped red onion. For a garlic and herbs version, add to the light mayonnaise: 1 minced garlic clove, 1 tsp. teaspoon of flat-leaf parsley, 1 tsp. of chervil and 1 tsp. of chives.
Also offer a revisited eggplant caviar, served in verrines: peel and seed an eggplant, steam it with a shallot. Mix with a clove of garlic and 8 basil leaves.
7. Refreshing and healthy drinks
Soda, lemonade, fruit juice, non-alcoholic cocktails … Whatever the sweet drink, a 15 cl glass provides 3-4 lumps of sugar. If there are too many opportunities to drink it, choose lower calorie alternatives. Let your imagination run wild: infusion based on sparkling water, lemon slices and mint or basil leaves. Or let steep for 15 minutes in water with star anise and mint leaves. As for alcoholic cocktails, consume them in moderation. They contain alcohol and are often calorie bombs. For example, a glass of wine, Martini or a glass of champagne is close to 70 to 90 calories! “Other false friends if you watch your line, smoothies,” notes the specialist. Because we often mix 2-3 servings of fruit (the amount we should consume during the day) and we lose the feeling of satiety (there is no more fiber). In addition, caloric ingredients are added (coconut milk, maple syrup, soy milk, etc.). ”
To prepare healthy smoothies, count one portion of fruit per person (250 g), do not add caloric ingredients, enhance the taste with spices and herbs: cinnamon with citrus fruits, mint, basil or various peppers with strawberries, ginger with apples and pears… And limit yourself to one glass per day (150 to 200 ml maximum).
All recipes are offered by the Center Nutritionnel des.