Low Fat Summer Food Alternatives

 

 

Desc	Barbecues, picnics, pub lunches - these are all food situations that can tempt you during the summer months. But you don't have to deny yourself - there are tasty low fat alternatives, that can make your mouth water - and you won't be left chomping on a plain salad.

Top 5 Summer Alternatives
Ice Cream
Ice cream is the ultimate refreshment on summer days, but at 5 POINTS® values for two scoops of vanilla dairy ice cream, it's one of the highest in calories. So why not make an equally filling and refreshing version - a fruit smoothie. Nutritionist Jill Franks says: "Get some blackberries or raspberries, and some low fat yogurt and blend it. Then put it in a smoother and add crushed ice (two cubes per person). It will satisfy and cool you."

The low fat yogurt is low glycaemic, which means that it releases energy gradually.

If you are feeling adventurous go for the full scale, lower fat dessert: "Make a low fat knickerbocker glory by layering low fat chocolate and vanilla angel delight in a glass, with layers of fruit and some dollops of low fat fromage frais on top," she recommends.

But don't be tempted by frozen yogurts, as with an average tub costing up to 2½ POINTS values, these are often high in sugar - "You may as well have ice cream," says Franks.

Barbecue Food
It's time to party, but what do you do in a tempting barbecue situation? "If you eat the food that's available on a barbecue, you've blown it in one easy swoop," explains Jill Franks. The trick is to grill chicken and skewer vegetables like peppers, tomatoes, courgettes and mushrooms.

For a nutritious and filling burger (it is still possible to have one) take Jill Franks' advice: "Choose your own lean fillet of sirloin steak at the supermarket, cut off the fat, and then put it through a mincer and mould it into hamburger shapes. This is lower fat and any excess fat drips below the grill," she says.

Pizza
The ultimate high fat comfort food is pizza, with a medium deep and crispy coming to 9 POINTS values - and that's without the topping. Tomato sauce can be high in sugars - two tablespoons has a POINTS value of ½.

"As a healthy alternative try making a pizza loaf by combining porridge oats, tomato puree, olives, courgettes and peppers. For meat content add grilled turkey or chicken. Mix with some extra virgin olive oil and put into a loaf tin and bake for about 40 minutes," suggests Jill Franks.

Salad Dressing
Thousand island, Caesar, and French dressing, as they ooze over crispy salads, are hard to avoid in the summer. Each tablespoon of dressing adds another POINTS value to the mix (Thousand Island 1½ POINTS value, Caesar 1 POINTS value and French ½ POINTS value).

"Buy fat free alternatives or use balsamic vinegar and finely chopped fresh basil and thyme," advises Jill Franks.

Freshly squeezed lemon juice makes a tasty dressing on its own.

Alcohol
A medium glass of wine has a POINTS value of 2, and although fine in moderation, the sugar content is high. "Red wine is better for your heart and circulation system and vodka is a good choice too as it's low in POINTS values," says Jill Franks.

For your alcohol free cocktail, just blend some fruit in your blender and add floating fruit pieces - similar to a Pimms.

Tips for summer eating

• Drink lots of water (two litres a day)
  
  
• Exercise - when it's warm, walk instead of using the car
  
  
• Understand what you are buying - study food labels for high fat content
  
  
• Don't feel deprived and enjoy your food. Make it interesting, by preparing and planning the meal

Jill Franks is the QVC TV channel's nutritionist