Childhood Obesity Project

Don’t Fall Into the Summertime Junk Food Trap

A lot of people talk about gaining weight or not eating as well around the holidays in the fall and winter months. But let’s be honest. There are plenty of opportunities to not eat as healthy in the summertime as well. With all the festivals and fairs and outdoor barbeques and vacation, who really wants to think about healthy eating?

Well, everyone should, really, but it’s even more important if you have diabetes. Just because the weather’s nice doesn’t mean you should order up another funnel cake or splurge on a box of saltwater taffy. It can be even more difficult at a potluck or cookout where people generally bring comfort foods high in fat and sugar. Think about it. How many of those salads aren’t mayonnaise or sour cream based? Not many at all.

According to the National Diabetes Education Program, it’s a good idea to fill your plate with mostly vegetables and whole grains at these fun summer gatherings. Look for foods high in fiber, like beans, peas, broccoli, cabbage, spinach and kale. For good whole-grain choices, look for items such as brown rice and whole-wheat bread and pasta.

Of course it probably wouldn’t be a cookout without meat. Try to limit your meat portion to about the size of a deck of cards. Choose lean meats like poultry or fish and try to avoid high-fat items like ribs and fatty burgers.

For dessert, skip the ice cream and choose a cool fruit salad instead. Fruit will satisfy your sweet tooth without the guilt and, even more critical, without the problems that people with diabetes can experience by overindulging in high-sugar treats.

To wash it all down, it’s a good idea to keep the alcohol consumption to one (women) or two (men) drinks, and only with meals. Stick to water, unsweetened tea or diet soda.

Of course, everyone is different, so take time to discuss healthy eating with your doctor or diabetes educator. Have fun in the sun this summer and stay healthy while you’re at it.

Reprinted with permission of Health Alliance Medical Plans