Nutritionists from the University of Maryland Medical System regularly contribute guest posts to The Baltimore Sun's Picture of Health blog. The latest post is from Rebecca Smith, a clinical dietitian.
Baltimoreans have plenty of delicious food to choose from during the summer, including local restaurants, food festivals and ballgame fare. Baltimore staples such as fresh crab cakes and crab dip, hot dogs at the O's game, and Berger cookies are on our minds. Unfortunately, rich dips, fried seafood, brats, burgers and fries are full of extra calories and fat.
Here are some tips to help lighten up your summertime fare:
It's hard to resist that jumbo lump crab, so try and make your own healthier fresh crab cakes by trading in the mayo for Greek yogurt and using low-sodium Old Bay. Avoid deep-fried seafood and opt for grilled or blackened, but be sure to watch the sodium. Trade the regular bratwurst, hot dog and beef burger for a grilled chicken sandwich, turkey burger or veggie burger loaded with fresh vegetable toppings like onions, bell pepper, cucumber and greens.
When choosing side dishes take advantage of the local farmers' markets for fresh and in-season vegetables and fruit desserts. Buying food closer to harvest time ensures maximum nutrient retention. Try buying a new variety of your favorite vegetable that isn't readily available in the supermarket like purple cauliflower, rainbow chard, or yellow, orange and maroon tomatoes. They will add a splash of color to your dishes.
Here are a few great places to check out: BMI Farmers' Market, Pigtown Community Farmers' Market, Catonsville's Farmers Market, Baltimore Farmers' Market and Bazaar, 32nd Street Farmers Market, Pratt Street Farmers Market, University Farmers Market, Fells Point Farmers Market.
Add vegetables to everything. Aim for at least half of your plate as vegetables. Choose dark green or purple lettuces such as red leaf, radicchio, romaine or arugula over light-colored lettuce like iceberg or butterhead. These darker leaves are rich in vitamin A, vitamin K and vitamin C, plus more fiber! Bulk up salads with protein-rich foods such as roasted chickpeas, nuts or black beans. You can make your own salad dressings with extra-virgin olive oil and balsamic vinegar with herbs to cut out the salt and control the fat content.
At cookouts, avoid creamy potato salads, rich macaroni and cheese, and heavy dips. As an alternative, bring fresh vegetables such as celery, carrots, radishes and bell pepper with hummus or yogurt dip. If you just can't resist that creamy crab dip, choose something lighter to accompany it, like a side salad or steamed vegetable.
Lighten up your fare in Charm City this summer and enjoy all the wonderful healthy food that Baltimore has to offer!