With summer in full swing, nutritional expert Dr. Luiza Petre, cardiologist and medical director at Medi-Weightloss® clinic has some great food swaps to help you beat the bulge this summer.

Hosting a Summer BBQ? Here’s what to ditch and what to dish out.

PROTEIN

Ditch: Beef/pork hot dogs
Dish Up: Grilled chicken
What You’ll Save: A 1.8oz beef hot dog has 165 calories and nearly 15g fat (and that’s without the bun and condiments). A 4oz serving of skinless, boneless chicken breast has only 140 calories and negligible fat.

SIDES

Ditch: Mayonnaise-soaked salads (pasta, potato, etc.)
Dish Up: Grilled veggie kabobs
What You’ll Save: One cup of potato salad will set you back 350 calories and 20g of fat. On the other hand, a grilled veggie kabob, comes in at just over 100 calories and 4g of fat.

DIPS

Ditch: Onion
Dish Up: Guacamole
What You’ll Save: While there isn’t a big difference in calories or overall fat, the majority of the fat in guacamole is monounsaturated, which may help lower diabetes and cardiovascular disease risk. What’s more, guacamole is higher in fiber than onion dip and has almost no cholesterol, making it a far healthier option. The best dippers for your guacamole? Fresh crudités or Fiesta Lime Puffs. At just 100 calories and 12 grams of protein, they have a zesty kick that pairs perfectly with guacamole.

DESSERT

frozen summer berries are always a good alternative
Ditch: S’mores
Dish Up: S’mores Pudding
What You’ll Save: You’ll bank about 250 calories and 10g fat while still indulging in a classic taste of summer!

Dr. Luiza Petre is a Cardiologist and medical director of three Medi-Weightloss® clinics, a physician-supervised weight loss program. She lives and practices in New York. www.mediweightloss.com ■