By Alyssa Havlovic, MS, RDN, ACSM EP-C, Extension Educator in Lancaster County
Summer and sweet treats often go hand in hand, like ice cream on a hot day, popsicles by the pool or s’mores around a campfire. These foods are part of what makes the season fun and memorable. Rather than thinking about summer treats as something to limit or avoid, it can be helpful to rethink how they fit into an overall balanced approach to eating.
It’s important to remember that all foods can have a place in a healthy lifestyle. Labeling foods as “good” or “bad” can take the joy out of eating and may even lead to overeating later on. Instead, aim for balance. Enjoy your favorite treats while also making room for nourishing foods like fruits, vegetables, lean proteins and whole grains throughout the day.
PRACTICE MINDFUL EATING
One simple strategy is to be more mindful when enjoying treats. Eliminate distractions while eating by turning the TV off, setting your phone down and sitting at a table. Pause between bites. Setting your utensils down after each bite helps to slow down and revel in the experience. Engage your senses and savor the flavor as you enjoy a treat, and pay attention to when you feel satisfied.
ALTERNATIVE SWEET TREATS
Get creative with healthier, refreshing options that still satisfy your sweet tooth. Frozen fruit like grapes, bananas or berries can be a naturally sweet and hydrating alternative. Homemade fruit popsicles or blending fruit into a smoothie can offer a cool, nutrient-dense treat. Grilled peaches, pineapple or pears topped with a dollop of yogurt or a sprinkle of cinnamon makes a nutritious dessert. Enjoy a homemade yogurt bark by spreading Greek yogurt on a baking sheet, topping it with berries and nuts, then freezing and breaking into pieces for a delicious treat.
SIZE MATTERS
Portion control also plays a role. You don’t always have to skip dessert altogether. Sometimes a smaller portion is all you need to feel satisfied. Simple practices such as eating ice cream out of a small bowl instead of straight from the container or choosing a single popsicle instead of multiple can help you enjoy the experience without overdoing it.
Give yourself permission to enjoy the moment. Food is not just about health and nutrition, it’s also about connection, celebration and tradition. Whether it’s a family ice cream outing or a backyard barbecue, these experiences create core memories and bring people together.
This summer, instead of cutting out all your favorite treats, try shifting your mindset. With a little balance and mindfulness, you can enjoy all the flavors of the season while still maintaining your overall health.