Weight Loss Recipes

You might assume that healthy food can’t also taste good… and that treats that taste good can’t possibly be healthy. But with a smoothie, you can have it both ways.

Health nuts rave about them, post pictures of them and offer interesting new ingredient ideas on the regular, so you probably know that smoothies are something of a dieter’s dream. But do you really know the answer to “why are smoothies good for you?”

Here are the five biggest reasons why sipping on a smoothie helps you get closer to your weight loss goal (and a few great tasty combos to try):

1. Green Up

Leafy green vegetables such as spinach and kale are loaded with essential vitamins and minerals that keep your body functioning at its peak, burning calories and fueling active lifestyles. Getting in the recommended four daily servings of greens can be hard on busy days, but adding them to a smoothie takes care of this easily.

2. Protein Power

The most efficient source of energy to get you through your day is protein. Low- or no-fat milk is a protein-rich base for smoothies. Modern day dairy alternatives, like almond and soy milks, are even seeing a boost with added protein depending on the brand. When you’re recovering from a workout or just need an extra boost, you can add more protein with nut butter, whey or seeds such as chia or flax. (For an even easier way to pump up the protein in your smoothies, try adding in some Nutrisystem Shake Mix!)

3. Quick and Convenient

Healthy eating can be a challenge in our hectic lives, but smoothies are a smart solution. Smoothies are easy to make in minutes and they’re perfect for taking on the go. Breakfast time is especially rushed in many households, but if the whole family grabs smoothies on the way out the door, you’ll know everyone (including you) has started the day with a belly full of vital nutrients. Smoothies make great afternoon snacks, too, when you’re running off to appointments and activities.

4. Very Versatile

While smoothies are a great “to-go” option, they can be enjoyed in many ways. Today, people make up smoothie bowls for breakfast, lunch or a post workout pick-me-up. Like drinkable smoothies, smoothie bowls feature milk of some variety blended with fruits and vegetables—but they can be topped with crunchy ingredients such as granola or coconut flakes that might otherwise clog up a blender. Feeling even more creative? You can also turn smoothies into healthy treats by pouring them into Popsicle molds and freezing them.

5. Limitless Variety

The best ingredients for making smoothies are the ones you love, and the combinations are almost endless. You’ll never get stuck in a rut with the same old flavor. One small change in your ingredients can change the dynamic of the whole cup, so be a bit experimental.

In short, smoothies take the cool, creamy delights of a milkshake and combine them with the punch of nutrient-dense ingredients for a sweet, satisfying drink that fills you up and recharges your energy levels at just about any time of day. As a result, they are adored by many and worthy of your attention, too.

Looking for fresh ideas? The five smoothie recipes below are among our favorites, and each is perfect for anyone following a Nutrisystem weight loss plan.

1. Creamy Vanilla Almond Smoothie >

Nutrient bonus: Almonds are high in healthy monounsaturated fats, which can help you feel full, while keeping your blood cholesterol levels in check. Click here for the recipe! >

2. Pineapple Mango Smoothie >

Nutrient bonus: Mango skin (which you can include in your smoothie) contains a compound that inhibits your body from storing fat, according to a study published in the scientific journal Food and Function. Click here for the recipe! >

3. Apple Spinach Smoothie >

Nutrient bonus: Spinach triggers your body to produce the hormones that cause your appetite to be satisfied, say researchers from Lund University in Sweden. Click here for the recipe! >

4. Chocolate Coconut Smoothie >

Nutrient bonus: Coconut is high in lauric acid which your body burns right away. Click here for the recipe! >

5. Peachy Green Ginger Smoothie >

Nutrient bonus: Ginger helps to stabilize your blood sugar levels, preventing the surges that can lead to between-meal hunger pangs. Click here for the recipe! >

For even more delicious smoothie ideas, click here! >

The post 5 Reasons to Have a Smoothie Right Now (Plus Recipes!) appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/smoothies-good-5-reasons-recipes-get-sip-today/

Burgers: check! Pasta salad and frozen drinks: check and check! Now all you need to round out your Memorial Day menu are some fresh and fun desserts.

We’ve got 20 sweet treats for your holiday in bright shades of red, white and blue. And the best part: they’re healthy, too! All of these desserts can fit right into your Nutrisystem weight loss plan.

Check out these 20 Memorial Day desserts for your cookout.

1. 5-Ingredient Patriotic Cheesecake >

Ring in the unofficial start of summer with this chilled cheesecake that’s light and oh so fluffy. All you need is graham crackers (with a little butter) to make the crust, cream cheese and whipped topping for the white filling, and your pick of red and blue berries to add a healthy dose of vitamins and minerals to this festive sweet. Get the full 5-Ingredient Patriotic Cheesecake recipe here.

2. Must-Try Strawberry Pie >

The name says it all: if you love strawberries, this sweet pie is a most certainly a must-try. Beneath the fresh berry top is strawberry gelatin filling for a double-dose of your favorite flavor. A graham-cracker crust adds some crunch, and a dollop of fat free whipped topping provides a creamy finish. Get the full Strawberry Pie recipe here.

3. Angel Food Cake with Blueberry Sauce >

Light and airy angel food cake serves as the perfect sweet end to your Memorial Day meal. This version is made with whole-wheat pastry flour to bump up the health factor. The three-ingredient blueberry sauce adds a beautiful drizzle of fruity flavor. For a splash of red, add a few fresh raspberries or sliced strawberry on this side. And to enjoy a larger slice—and still save calories—sub out the sugar with an alternative like monk fruit (a more natural option than other zero-calorie sweeteners). Get the full Angel Food Cake recipe here.

4. Best Easy Key Lime Pie >

It tastes like the real deal, but it’s much easier to make and a whole lot healthier. Create the crust with graham crackers, unsweetened almond milk and melted light butter. The creamy pie part comes together with egg yolks, fat-free sweetened condensed milk, low-fat cream cheese, nonfat plain Greek yogurt, key lime juice and key lime zest. The combination is both delicious and diet-friendly, at only 143 calories per heavenly slice. Get the full Key Lime Pie recipe here. 

5. Easy 3-Step Banana Pudding >

Why just peel and eat ’em when you can transform these sweet nutrient-rich fruits into a creamy pudding for your whole family. Puree a banana, milk, cinnamon, vanilla extract, corn starch and stevia, then simmer on the stove until thick. Toss it in the fridge to chill. Once it sets, top with whipped cream and dive in spoon first. Get the full Banana Pudding recipe here.

6. Strawberry Rhubarb Upside Down Cake >

Nope, the title isn’t a typo: instead of the classic pineapple, this upside-down dessert is made with the tasty pairing of strawberry and rhubarb for a twist on the springtime sweet. Enjoy a square for only 120 calories. And next time you make the cake, try another creative tweak: swap the red berries for black or even raspberries to get a different but just as delicious flavor. Get the full Strawberry Rhubarb Upside Down Cake recipe here.

7. Pretzel Crust Fruit Pie >

Salt meets sweet in this light and airy summertime pie. The crust—made from a combo of crushed pretzels, melted light butter and coconut sugar—is filled with whipped topping, and slices of peaches and plums. A drizzle of lime juice and sprinkle of zest completes the fresh flavor. For a more patriotic take, feel free to sub in the fruits for red cherries and blue berries. Get the full Pretzel Crust Fruit Pie recipe here.

8. Peanut Butter Rice Krispies >

Three ingredients is all you need to whip up a batch of this party-friendly treat. Just heat a little honey, stir in some peanut butter and mix with crisp rice cereal. Then press into a square pan, give it a little time to cool and voila—24 crunchy bars that are ready to share (or, stash in your fridge for future sweet snack attacks). Get the full Peanut Butter Rice Krispies recipe here.

9. Air Fryer Funnel Cake >

A funnel cake made on the boardwalk should stay on the boardwalk. This beachside staple can weigh in at up to 700 calories per deep-fried treat. Enter the air fryer! With the handy kitchen tool, you can enjoy that same crisp and crunch for far, far fewer calories and fat. Top with a dusting of powdered sugar to follow tradition, or try it a little different with a drizzle of chocolate syrup, honey or whipped topping. (Just be sure to log them as Extras in your NuMi app food journal). Get the full Air Fryer Funnel Cake recipe here.

10. American Flag Fruit Tray >

This might take the win for best presentation! Arrange a mix of red, white and blue fruits and sweets to create a patriotic edible display for your Memorial Day buffet. The stars are blueberries; the red stripes are a mix of strawberries, raspberries and watermelon; and the white provides the bite of sweet – marshmallows line up for one stripe, and the other is represented by bananas slices dipped in none other than white chocolate. Get the full Flag Fruit Tray recipe here.

11. Iced Lemon Loaf Cake >

The citrus makes it perfect for spring, and the smart ingredient swaps, excellent for your diet. This lightened-up recipe calls for whole wheat and almond flour instead of regular; nonfat plain Greek yogurt in place of sour cream; and honey—not sugar—for sweetness. Fresh juiced and zested lemons plus unsweetened applesauce help to create this moist and flavorful loaf. But wait, there’s more: melted coconut oil, lemon juice and honey mix to make the icing that’s sure to satisfy your sweet tooth. Get the full Lemon Loaf Cake recipe here.

12. Cannoli Stuffed Strawberries >

Yes, you can have cannoli cream and still lose weight when you make it our lower-calorie way. Combine part-skim ricotta cream, stevia and vanilla extract, then stuff it into scooped out, super-healthy strawberries. Add a sprinkle of mini chocolate chips for a bite that’s as pretty as it is delicious. Get the full Cannoli Stuffed Strawberry recipe here.

13. Easy Blueberry Pie Crumble >

If you’re tasked with bringing ‘something sweet’ to a friend’s party, this pie is perfect. It’ll impress with its bakery-window look and seasonal flavor. Plus, it’s healthy and seriously simple to make. Quick oats help form the dough, while beautiful super-food blueberries and chia seeds combine in the center. Those tiny but mighty seeds add extra fiber, protein and antioxidants while creating a jelly-like texture to help hold each tasty slice together. Get the full Blueberry Pie Crumble recipe here.

14. Black Forest Cupcakes >

It’s got the rich chocolate, sweet whipped cream and tart cherries you’d expect—not just on top, but inside, too! One bite into the moist mini cake reveals a surprise cherry center for the full black-forest effect. Each perfectly-portioned treat weighs in at only 137 calories. Use monk fruit sweetener instead of sugar and the calorie count reduces to 89. Get the full Black Forest Cupcake recipe here.

15. Fresh Peach Pie >

When peach season is in full swing, take advantage of the super healthy fruit to make this summer favorite. Peaches are loaded with vitamins, minerals and antioxidants. Their sweetness eliminates the need for sugar while baking. Get the full Peach Pie recipe here.

16. Sweet Strawberry Cheesecake Pudding >

There’s something about the creamy goodness of pudding that feeds the soul—and one spoonful of this sweet and fruity version is sure to lift your spirits, too! To make the tasty, low-calorie treat, all you need is a blender and a handful of ingredients, including strawberries, of course, plus cottage and cream cheese, vanilla extract and stevia. Simply puree and serve. Get the full Strawberry Cheesecake Pudding recipe here.

17. Healthy Apple Pie >

Nothing is more Americana than a slice of good, old-fashioned apple pie. This is one you can indulge in guilt free. That’s because unlike traditional pies that drown the apples in sugar, this recipe only adds cinnamon and lemon juice to the filling to allow the fruits’ natural sweetness to shine through. And by replacing regular flour and butter with whole wheat and light versions, the crust is still flaky in texture, delicious in flavor, and provides extra fiber for fewer calories and fat. Get the full Apple Pie recipe.

18. Key Lime Stuffed Strawberries >

Your party guests will marvel at the sight of these beautiful bites. But here’s a little secret: four ingredients and a few minutes of work is all you need to make these fancy-looking sweets. Just slice off the berry tops and scoop out the center with a little spoon. The citrusy fluff is made from a combo of cream cheese, whipped topping, and lime juice and zest. And the tiny slice of lime is the finishing bow on the berry. Get the full Key Lime Pie recipe.

19. Strawberry Icebox Cake >

A standard icebox is made with chocolate wafers and whipped cream. This version pays homage, but in a much healthier way. Crunchy graham crackers, thick yogurt and fresh strawberry slices recreate the cool layers, while the combo of berry, lemon and vanilla flavors offer fresh, summertime flavor. Prep this pretty icebox cake for your Memorial Day barbecue—each slice is only 152 calories. Get the full Strawberry Icebox Cake recipe here.

20. 4-Step Skinny Chocolate Cream Pie >

Some of the ingredients in this pie may surprise you. While you expect the chocolate chips and cocoa powder, you may not expect that walnuts and Medjool dates make the crust and a blend of tofu, soy milk and cashew butter are the creamy filling. But don’t let that deter you. One bite of this dreamy dessert will satisfy that chocolate craving without derailing your weight loss. Get the full Chocolate Cream Pie recipe here.

The post 20 Dessert Ideas for Your Memorial Day Cookout appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/memorial-day-cookout-desserts/

Yes, a healthy burger can exist. Forget apple pie. There’s nothing more American than a burger—Americans eat nearly 50 billion of them every year, so the thought of a summer barbecue without one feels like heresy.

If you’re trying to lose weight, you don’t have to skip that juicy, grilled patty at your next barbecue because, with a few tweaks (that don’t sacrifice flavor and actually make it more filling), you can make a healthy burger. There are some easy ways to make your burger better for your heart and your waist.

Follow these five tips to cook up a healthy burger:

1. Start with a properly portioned patty.

We’re all accustomed to quarter-pounders, but a proper portion of beef is far from it. On Nutrisystem, a PowerFuel serving is two ounces of cooked lean beef. Chances are, if you’re eyeballing the portions when making patties, you’ll overserve yourself: A study, published in Nature, found that people correctly guessed the amount of food in a portion only about half the time, and they usually erred on the side of eating too much.

No scale handy? No problem: There are plenty of ways to visualize proper portion sizes. One serving of ground beef is about as big as two-thirds of a deck of cards. Click here for even easy ways to perfect your portions without measuring >

2. Make it filling: Load up the veggies.

A burger with lettuce, tomato, pickles and a big slice of onion is a bigger, fancier treat than one with just a squirt of ketchup and mustard—and it can also make it more filling. Those vegetables add volume to what you’re eating with minimal calories and a little bit of fiber to help slow digestion. You will most likely feel fuller faster, and stay feeling full longer.

To add even more volume and fiber to your meal, fill up the rest of your plate with veggies. Because you can have endless servings of them on program, and they serve up so many beneficial nutrients, there’s really no harm in it. A heaping salad or a pile of crunchy raw pepper slices will keep you munching longer, so you’ll have more time to start feeling full from your burger. After your patty, finish your whole, fiber-filled salad and wait 10 minutes—you’ll probably feel full enough to not want a second burger, and get right back to socializing.

3. Lower the calories: Switch to turkey and stuff it with greens.

Super-lean ground beef sounds great in theory, but it can make for a dry burger. Lean out and keep the juice by switching to turkey: A three-ounce ground turkey patty has approximately 166 calories, compared to 235 for a similar sized patty of 70 percent lean ground beef. You can even try brand new flavors with turkey, experimenting with new recipes like The Leaf’s gooey, mozzarella-topped Caprese Turkey Burger.

Incorporating leafy greens right into the meat prior to cooking also adds flavor, juiciness, nutrients and, best of all, plumpness to your patty. Chopped spinach and other leafy greens provide Vitamin A and antioxidants that may help ward off inflammation and cancer. The best part: Greens are so low in calories that the boost in your patty’s size means more food without many more calories.

 4. Watch the salt: Swap in low-sodium condiments.

 The average American eats 3,400 mg of sodium per day—the American Heart Association recommends no more than 2,300. And, 75 percent of the sodium we consume comes from processed foods … like ketchup and mustard.

This one is a painless fix: Low-sodium ketchup tastes just as good as the regular stuff, and has less than one-third the sodium in each tablespoon. Another easy, low-sodium switch is changing up your cheese. Swap out full-fat, full-sodium slices for low-fat, low-sodium options. You probably won’t notice the difference. Most Americans need to cut 1,000 mg of sodium daily to keep their blood pressure in check, and these switches will definitely make accomplishing this goal easier. A less salty burger is a healthy burger and a healthy burger can mean a much healthier you.

5. Get maximum satisfaction: Sit down to eat it.

If you’re distracted from your meal, you’ll need more taste sensations—like saltiness, sweetness and juiciness—to feel satisfied … meaning you could wind up eating more. A Dutch study found that participants had a harder time determining the sweetness of a sugary beverage when they were also trying to concentrate on a mental task.

Concentrating on the act of eating as well as all of the flavors of food is called “mindful eating.” Lots of studies have shown such eating to increase weight loss success without focusing on calories because you’re more satisfied with the food you’re eating. An Ohio State study also found that three months of mindful eating helped diabetes patients lower their blood sugar.

You don’t have to be antisocial to do it either: Just grab a plate and sit down. Concentrate on what you’re eating, and enjoy it. Notice the flavors and textures of your burger, and savor each bite. Maybe engage in some dinner conversations about the amazing food. Once you’re finished, get back to the party, feeling more full and satisfied.

The post How to Build a Better Burger in 5 Easy Steps appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/healthy-burger-easy-steps/

Summer is here, and it’s time to break out the grill!

Forget about missing out on backyard barbecue season while eating healthy. Grilling is one of the best ways to prepare delicious and nourishing meals.

Many of the recommended PowerFuels in your Nutrisystem plan can be made on the grill and enjoyed all week. These healthy proteins and fats taste great and can help boost weight loss success.

Read on to learn about the benefits of grilling PowerFuels. Plus, get some tips on including them on the Nutrisystem weight loss plan for maximum impact on your weight loss journey.

How Do PowerFuels Help You Lose Weight?

Lean proteins and healthy fats play important roles in weight management. Getting enough of both keeps hunger under control, so you naturally eat fewer calories.

Protein also helps keep your body burning more calories throughout the weight loss process by minimizing muscle loss. When losing weight, everyone loses both fat and muscle. Since muscles are active tissues that consume calories even at rest, reducing muscle loss can optimize your daily calorie burn.

According to a review of multiple studies, published in the American Journal of Clinical Nutrition, diets that provide at least 1.2 grams of protein per kilogram of body weight lead to better weight loss results. Study participants had an easier time sticking with high-protein diets due to improved appetite control. Researchers also noted that high protein diets prevented declines in metabolic rate.

Aiming for 25 to 30 grams of protein at each meal is a good target to achieve these benefits.

Similarly, studies have shown that consuming moderate amounts of healthy fats (think: olive oil, avocado, nuts and seeds) leads to better diet compliance. These fats add flavor to meals, increasing satisfaction. They also travel slowly through your digestive system, providing long-term appetite control.

Nutrisystem’s plans are specifically designed to provide the right amount of these nutrients to boost weight loss success. However, pairing all the recommended PowerFuels with the Nutrisystem meals is important to get the most benefit.

Follow the steps below to enjoy delicious PowerFuels throughout the summer grilling season.

Step 1: Pick Your Protein

One PowerFuel serving will provide about 80 to 120 calories and looks like 2 ounces (~56 grams) of meat or 3 ounces (~84 grams) of seafood.

By grilling multiple servings at once, you’ll have plenty of options ready to use throughout the week.

The best choices to keep you feeling full and energized will be low in saturated fat and provide at least 5 grams of protein or 8 grams of unsaturated fats. Try these healthy ideas:

1. Lean Steak

Flank steak, sirloin steak and boneless strip steak are some of the best grilling steaks that are low in saturated fat. (2 ounces = 1 PowerFuel)

2. Chicken Breast

This versatile lean meat is delicious when grilled and pairs well with a variety of dishes. (2 ounces = 1 PowerFuel)

3. Chicken Sausage

A great alternative to hot dogs, chicken sausage is lower in fat and protein. (2 ounces = 1 PowerFuel)

4. Salmon

Packed with omega-3 fatty acids that help fight inflammation and protect metabolic health, salmon can be cooked directly on the grill or wrapped in tin foil. (2 ounces = 1 PowerFuel)

5. Extra Firm Tofu

Extra firm tofu holds up great on the grill. Tofu also is great skewered for making plant-based kabobs. (1/2 cup = 1 PowerFuel)

6. Avocado

The char from the grill paired with the slightly sweet creaminess of the avocado fruit is a must-try. Simply cut the avocado in half and place face down on the grill. Besides being delicious, avocados are packed with fiber and unsaturated fats that will keep you satisfied. (1/3 avocado = 1 PowerFuel)

Explore the PowerFuel list in the Nutrisystem Grocery Guide for more ideas! >

Step 2: Add Flavor

While high-sugar barbecue sauce, butter and salt are classic flavors of the grilling season, there are plenty of healthy ways to flavor your PowerFuels without adding empty calories and unhealthy fats.

Use a marinade.

Marinades tenderize and infuse flavor in proteins before firing them up on the grill. But you may have caught yourself wondering, does marinating chicken add calories? The short answer is yes, it does. But the amount may be negligible depending on the ingredients you use.

Avoid marinades with high saturated fat ingredients like buttermilk or coconut milk. Instead, opt for marinades that use fresh herbs and acids like vinegar or lemon juice. A few teaspoons of healthy fat like olive oil can bring it all together. Some easy options include:

• Olive oil, garlic, Italian seasoning and balsamic vinaigrette
• Honey and soy sauce
• Lime juice, olive oil, garlic and cilantro

When using options like these, it’s usually unnecessary to consider the additional calories from marinades. However, if you’d like to estimate additional calorie intake, follow these three steps:

• Calculate the calories in your marinade recipe and measure the amount used.
• When marinating is complete, remove the protein and measure the amount of marinade left.
• Calculate the calories added to your protein based on the difference between the amount prepared and the amount left after marinating.

Try a spice rub. 

Dry rubs are another way to add serious flavor to PowerFuels before cooking without adding calories. Choose sugar-free options made only with herbs and spices, and rub them directly into your proteins before adding them to the grill. There’s no need to coat it with oil.

You can also make your own rubs by combining spices like:

• Chili powder, oregano, salt, pepper, paprika, garlic powder and onion powder
• Salt, pepper, coriander, basil, garlic powder and paprika
• Oregano, basil, parsley, thyme, rosemary, garlic powder and red pepper flakes

Step 3: Enjoy Grilled PowerFuels as Part of Your Plan

There are endless ways to enjoy delicious grilled PowerFuels as part of your Nutrisystem plan. Here are a few ideas to get you started:

• Pair grilled sirloin steak with Nutrisystem’s Loaded Mashed Potatoes.
• Add grilled chicken and steamed broccoli to Nutrisystem’s Mac and Cheese.
• Mix grilled tofu cubes with Nutrisystem’s Spicy Kung Pao Noodles.
• Top Nutrisystem’s Thick Crust Pizza or Garlic Cheese Flatbread with grilled chicken sausage and peppers.
• Serve Nutrisystem’s Harvest Grain Bowl with freshly grilled salmon.

Key Takeaways

Summer – also known as the start of grilling season – provides a great opportunity to mix up your routine and enjoy foods in new ways.

Nutrisystem’s PowerFuel guidelines can be used to enjoy delicious foods throughout the season that keep you on track with your health goals.

References

• Leidy HJ, Clifton PM, Astrup A, et al. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015;101(6):1320S-1329S.
• Estruch R, Ros E, Salas-Salvadó J, et al. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. N Engl J Med.

The post Get Your Grill On: Delicious PowerFuels to Enjoy All Summer Long appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/grilled-powerfuels/

Enjoy a healthy cookout in the comfort of your own home! Memorial Day is here and warm weather has arrived. Head to the backyard and whip up some nutritious and delicious food that fits into your Nutrisystem plan.

With the right recipes and meal ideas, you can stay on track with your weight loss goals this holiday. We put together these 10 tips for making your at-home cookout a healthy occasion.

Here are 10 easy tips for a healthy backyard barbecue:

1. Don’t starve yourself before the cookout.

We’ve all done it—skipping meals before a big event to “save up” calories for the party spread. But when you’re trying to lose weight, this can backfire. You can get so hungry that you wind up eating even more than your planned “splurge.”

Keep yourself from going so far overboard—and from showing up hangry—by keeping your blood sugar stable. Eat your Nutrisystem meals and snacks before the party and save any SmartCarbs or PowerFuels to go with your cookout meal. The fiber, protein and healthy fats in your normal meals will keep you from being too hungry, so you can measure portions of your cookout favorites and stay on track.

2. Start by filling half of your plate with veggies.

Less than 10 percent of Americans get their recommended daily servings of vegetables, says the Centers for Disease Control and Prevention (CDC). They explain that eating two to three cups per day can reduce your risk for heart disease, diabetes, cancer, and yes, obesity.

By eating an abundance of vegetables, you’re getting a lot of water with your food. Eating water-rich foods means that you can have more volume for less calories. This can ultimately help you lose weight. According to Science Daily, Penn State research discovered that “women who added water-rich foods to their diets lost more weight during the first six months of the study than those who only reduced fat in their diets.”

So, start with the veggies and use the grill to make them even more delicious! Get some Leaf-approved tips for grilling tomatoes, mushrooms and greens for even more flavor by clicking here! >

3. Find tasty, low-calorie side dish recipes on the Leaf.

A “healthy” cookout doesn’t mean the food is boring—it should be just the opposite! The Leaf Weight Loss Blog is your source for keeping things deliciously diet-friendly. Spice up your coleslaw game with sweet options like this Broccoli Slaw with Cranberries and Lime or a fiery, crunchy bowl of this Spicy Peanut Slaw. Or go cucumber crazy: Whip up some of this five-star rated Cucumber Dill Dip or a bowl of this Zesty Cucumber and Dill Salad.

Find more recipes like these healthy cookout sides right here! >

4. Tackle your cravings head-on.

Now that your plate features some veggies, get down to business. Identify the cookout food you’re craving most and dish out a healthy, measured portion. That’s advice straight from our Nutrisystem registered dietitians: If you’re really craving a food, you should eat it. Denying yourself a small piece of a favorite pie or a slice of cheese on your burger won’t make the craving go away—it will more than likely lead you to graze on other fare, unsatisfied. It’s better to have a portion you can measure and enjoy, so you can calm your cravings and stay on track.

Click here for more surprising weight loss tips from our health experts! >

5. Keep the calories on your plate, not in your glass.

Sugary beverages are thought to be a big part of the obesity epidemic in America: From 1977 to the year 2001, Americans increased their daily consumption of sweetened beverages from 50 to 144 calories per day, says The American Journal of Clinical Nutrition. Over the course of a year, that could add up to over 50,000 extra calories!

Keep your calories down and the flavor up with something summery and fun that features fruit: Try one of these refreshing summer mocktails! > If you’re a beer drinker, choose one that satisfies for fewer calories—like one of these 10 low-calorie beers that actually taste good. >

6. No grill? No problem! Pan sear your meat for a crisp crust worthy of the grill.

If your go-to grill move typically involves heading to a local park, you may not have a grill in your backyard. However, you can get the same flavors you love inside by pan searing your meat to perfection.

Brush a cast iron skillet with oil and turn the burner on high. Make sure to turn on the exhaust fan so your smoke alarm doesn’t go off! Brush a small amount of olive oil on each side of the steak and season liberally with salt and pepper. Once the pan is hot, cook the steak for 90 seconds to two minutes on each side. Then transfer the steak—in the pan—to the oven to bake at 325 degrees for five to seven minutes until medium-rare.

7. Marinate meat to fight cancer.

When you grill meat, compounds called heterocyclic amines (HCAs) are created, according to Natural Medicine Journal. HCAs are considered carcinogens and are said to increase the risk of cancer. However, marinating your meat in herb-infused mixtures, especially ones including rosemary, can decrease the formation of HCAs on your grill by up to 70 percent.

Try this simple, rosemary marinade for beef: Mix a half-cup of red wine vinegar, two tablespoons olive oil, a quarter-cup of chopped rosemary, two crushed garlic cloves and salt and pepper to taste. Marinate the meat for at least an hour, then drain and cook.

8. Grill some fruit for a sweet, surprising dessert.

Grilled watermelon, pineapple, peaches and plums are bursting with flavor: The grilling caramelizes their natural sugar, so the foods taste even sweeter. These delicious and refreshing fruits are packed with fiber and immunity-boosting vitamins. Plus, they are much lower in calories than the sad, melting fare you’ll usually find at a cookout’s dessert table.

Get grilling tips for a variety of different fruits right here on The Leaf! Check out this guide for 10 fruits that taste even better grilled. >

9. Don’t focus just on the food!

Sure, it’s a “cookout” and burgers and dogs are delicious. However, it’s not the reason everyone’s together. We’re finally able to get together. So, have a plate and make sure it satisfies. Sit down, take your time and concentrate on the flavors and textures of these delicious cookout foods. In a recent study, published in the International Journal of Obesity, researchers looked at the eating habits of 60,000 people. They found that eating slowly can decrease the risk of obesity.

When you’re finished eating your healthy barbecue meal, put your focus on those around you. We’ve all been apart so long that this could be easier than ever. But make a point of remembering: This event is about food, yes, but it’s really about being together. So be present and be together!

10. Have a plan for the food and the leftovers.

If you cook up a smorgasbord, have a plan in place for the aftermath. Before guests arrive, figure out how many portions of each type of dish you can plan to add to your eating schedule in the following days. If there’s a favorite dessert, salad or entrée you’re making, think about when it can fit into your plan. Keep the correct number of pre-measured portions for yourself and your family when guests leave. Then have containers ready for others to take the rest of the leftovers home with them. You’ll have pre-measured treats that fit your lifestyle, and less temptation to pull you off your plan in the days following the cookout.

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from The Leaf https://leaf.nutrisystem.com/cookout-at-home-healthy-tips/