I'm Heather, a Registered Dietitian from Vancouver, Canada. Welcome to my blog. I'm so excited to share my favourite recipes and chat about nutrition with you! 

Feel Amazing This Summer: Part 3

Feel Amazing This Summer: Part 3

In my first two parts of this series of posts, I reviewed two other tips to help you feel amazing this summer. To recap: 

Smarter snacking

1. Practice Moderation. It's so important to have a balance between nutrition and enjoyment. I'm a big fan of the 80% 20% rule - Read the full post here
2. Rethink your drink. Cut back on sugar, calories, and alcohol to save yourself bloat and weight gain (and ugly hangovers). Stay healthier and hydrated with these smarter swaps - Read the full post here

Summer is full of opportunities for frozen snacks and treats, but the sugar and calories can add up with all these too! Of course, practice that 80-20 rule and make sure you enjoy the occasional treat, but if you find yourself in social situations more often this time of year make sure you're choosing smarter options most often. 

Tip 3. Snack Smarter

Snacks aren't freebies.. they should add to your nutrition, and not your waistline. Instead of sugar laden ice cream or frapps, try these healthier home-made summer snacks and cool treats. The healthier options are lower in sugar and pack more nutrients. 

 Fruit Fresh Berries Glass Parfait Yogurt Nuts
smart snacking 3

If you're at home, go for these: 

  • Fresh Fruit: take advantage of all the fresh local produce. Keep it in the fridge if you want a cooler snack
  • Frozen Grapes or Raspberries: two of my favourites! And as simple as it sounds. Freeze overnight. 
  • Summer Berry Parfait: Spoon a layer of plain greek yogurt in to the bottom of a jar. Add a layer of fruit and then a layer of toasted nuts mixed with oats on top! 
    • Optional: use granola or muesli instead of the oat/nut mix. 
  • Creamy Mint Smoothie: Recipe here
  • Watermelon Sorbet: Cut watermelon into cubes and freeze overnight. Blend the frozen watermelon with a squeeze of lemon juice until smooth. Freeze the mixture for another 2 hours, then serve. 
  • Mango Ice Cream: This homemade version is just fruit and milk, but it's so delish! Can be made with any frozen fruit as well. Recipe here
  • Frozen Banana Bites: Slice bananas and put them on a cookie sheet with parchment paper. Drizzle with melted chocolate and peanut butter. Freeze them and keep them for a sweet treat!
  • Fresh Lemonade (low sugar!): Recipe here
snack smarter

If you find yourself out and about (let's say exploring a new town or at a street market), here are some better options:

  • Low-Sugar Frozen Yogurt (ex. the 'tart' stuff you can get at soft serve places) - make sure you still watch the portion! If you're adding toppings stick with fresh fruit or skip them all together.
  • Iced Americano or Lattee (skip the sugar) - you'll save yourself many teaspoons of added sugars and hundreds of calories by going for one of these instead of a frappuccino. 
  • Fruit Dipped in Flavoured Greek Yogurt - generally a better option than a parfait, and definitely better than most desserts and granola bars!
  • Veggies and Hummus - not exactly a sweet treat, but healthy and refreshing, and often easy to find on the road. 
  • Skinny Cow Greek Frozen Yogurt Pops - Still a more processed option, but lower in sugar and higher in protein than most others. Plus, they're pre-portioned for you.
cold brew
frozen yogurt

If you find yourself stuck with fast food options (lets say on a road-trip), here are your best picks: 

  • Salad (dressing on the side) - a great snack, but try to skip the ones full of bacon and cheese. 
  • Sliced Fruit - more places have this as an option. You might have to check out the kids menu
  • Milk - why not? So much better than a milk shake
  • Small Ice Cream Cone - better than most other ice cream treats
  • Iced Coffee or Latte - again, skip the sugar
  • Yogurt - watch out, these will be higher in sugar than you expect, but still more nutritious than many other options. 
  • Apple chips or popcorn - many coffee shops are carrying these now. 
feel amazing this summer

Thanks to UBC students Emily Hou, Ya Wen, and Lan Nguyen for your contributions to this series of posts. Emily, Ya and Lan are all studying to become dietitians. 

Trail Mix Cookies

Trail Mix Cookies

Feel Amazing This Summer: Part 2

Feel Amazing This Summer: Part 2