Summer Shape Ups

Want this to be your slimmest summer yet? Kick-start your mission with tips from Winnipeg registered dietitian Jorie Lumley.

1. Cut out ice cream

Everyone knows the saying, “I scream, you scream, we all scream for ice cream.” Take into consideration that the dessert traditionally thought of as light and refreshing is actually full of sugar, fat and calories - not much to scream about.

INSTEAD TRY: Lumley suggests skipping the real thing and opting for sorbet or low-fat frozen yogurt instead, which provides the sweet fix without the high-fat punch.

2. Stick to real juice

Many of the bottles, cans and jugs of juice lining shelves contain very minimal amounts of real fruit juice. Most are full of sugar, which means their nutritional value is very low.

INSTEAD TRY: Buying varieties that are 100 per cent pure fruit juice. The next time you’re in the grocery store, take a minute to read the nutritional label. Pass on anything that lists sugar as one of its main ingredients.

3. Beware muffins and bagels

Most of the super-size options available in coffee chains and restaurants are not only full of sugar and fat, they’re more likely to equal between two and four servings rather than one. Add to that spreads like butter or cream cheese and you’ve got a snack that falls short on the nutritional scale.

INSTEAD TRY: A fibre-rich bowl of cereal like Bran Flakes, All Bran or Bran Buds, which are full of heart-healthy insoluable fibre and are low in fat.

TIP: If you really can’t do without a sugary treat, Lumley advises eating only half of your regular bagel or muffin – this alone is considered one serving of grain products.

4. Pass on pop

There’s a reason dietitians advise against drinking pop. Not only is it jam-packed with sugar (one 355 mL can of Coke contains 9 1/2 teaspoons of sugar), soft drinks are full of chemicals that cause your body to work extra hard to secrete them. And because many soft drinks contain high levels of caffeine, they cause dehydration, which can lead to fatigue and even headaches.

INSTEAD TRY: Sticking to water. It’s no secret that water flushes our system and does wonders for skin, but it also keeps the body hydrated, boosts energy supply, helps food digest easier and is calorie-free.

TIP: If you crave a sweet(er) fix, Lumley suggests choosing diet beverages, Crystal Light or adding a splash of juice to a bottle of water.

5. Watch your condiments

Most of us don’t realize that the Alfredo sauce, mayonnaise, ketchup and salad dressings we drown foods in contain calories – and most often, high amounts of them. Lumely says to cut back on the amount you use, and to read the label to get an idea of how nutritious they are - or aren’t.

INSTEAD TRY: Spices and herbs mixed with oil and vinegar for salads, and meal-time add-ons like mustard, tomato sauce and salsa, which are good alternatives to the butters, creams and mayonnaises of the world. They’re full of flavour but have less fat, calories and sugar.

TIP: Just because a product says it’s low-fat doesn’t mean it’s low calorie. Read the label and remember that moderation and portion control are key when you’re trying to lose weight.