The dog days of summer are upon us. Many Americans associate summertime with vacations at the beach, pool parties, and backyard barbecues. For some, the thought of slipping into a swim suit or squeezing into last year’s summer clothes can be daunting. Luckily, summertime is when delicious fresh fruits, vegetables, and other healthful foods are available in abundance. This article will give you some tips for food shopping and food preparation to help you cut some calories and meet your weight management and fitness goals.

Strategies for Food Shopping

Before you head to the grocery store, there are several things you should keep in mind. Like, did you know that the more shopping trips you take to the store, the more likely you are to purchase more food than you need, and to buy high fat/high calorie foods? So shop infrequently, preferably just once a week. Also, never shop for food when you are hungry, because your resistance to buying high fat/high calorie foods will be at its lowest point. Finally, before you go to the store, always prepare a list of foods that you need to purchase and buy only those items. This will keep you from buying on impulse.

Are you aware of the marketing techniques used in grocery stores? For example, the aisles around the perimeter of the grocery store are usually where you will find more healthful foods, like fresh produce, dairy, meats, and grains. Therefore, try shopping around the perimeter of the store, and avoid “problem aisles” completely, such as the cookie and snack food aisles. Often, foods that are high in calories and fat are displayed in transparent or aesthetically pleasing packages. In addition, snacks and treats may be stocked on shelves at eye level, at the end of aisles, or at the checkout counter to try to entice you into an impulse buy. So, if you must purchase “problem” foods, look for them in single serving packages rather than in large containers. Why? Because the larger the package, the more you will have around you, and the more you are likely to eat. Use the following link as the basis of your shopping list to shop quickly and efficiently: http://www.health.gov/dietaryguidelines/dga2005/healthieryou/html/shopping_list.html. Use any extra time you have to read nutrition labels and to compare the nutritional value of the foods you are considering purchasing.

Scrumptious Summertime Food Finds

This is the time of year when fresh fruits and vegetables are not only available at the grocery store, but also at farmers markets. Fruits and vegetables are naturally low in calories and fat. They are also high in fiber and micronutrients such as vitamin C, potassium, and lycopene. Try some fresh cantaloupe, watermelon, peaches, nectarines, or strawberries instead of indulging in ice cream, cake, or pie. Vegetables that are in season during July and August include: corn, cucumbers, tomatoes, eggplant, and summer squash.

For more on shopping for fruits and vegetables: http://www.fruitsandveggiesmatter.gov/downloads/Get_Smart_Shopping.pdf

Low-Calorie/Low-Fat Cooking Methods

Cooking low calorie, lowfat foods does not need to take any longer to prepare than the higher-calorie, higher-fat dishes. Use these lower fat cooking methods and tips to save calories when cooking:

• Grill or broil seafood, chicken, lean red meats such as tenderloin or sirloin, or vegetables
• Roast vegetables and/or chicken without skin
• Lightly stir-fry or sauté in cooking spray, small amounts of vegetable oil or low sodium broth
• Bake
• Microwave
• Steam
• Boil

• Herbs - oregano, basil, cilantro, rosemary, thyme, parsley, sage 
• Spices - cinnamon, nutmeg, pepper, curry, or paprika
• Reduced fat or fat-free salad dressing
• Fat-free mayonnaise
• Fat-free or reduced fat plain yogurt
• Reduced sodium soy sauce
• Mustard
• Catsup
• Salsa
• Lemon or lime juice
• Vinegar 
• Horseradish
• Fresh ginger or garlic
• Sprinkled buttered flavoring (not made with real butter)
• Red pepper flakes
• Sprinkle of parmesan cheese (stronger flavor than most cheese)
• Salt or salt substitute