7 Ways to Avoid the Worst Summer Calorie Bombs

Rethink your thirst quenchers

lemonade-400×400.jpg .

The swap: Make your own. Just a quarter cup of fresh squeezed lemon juice provides over 50% of your daily vitamin C needs, a nutrient linked in research to less body fat and smaller waist measurements. For extra flavor, aroma, color, and an antioxidant boost, add sprigs of fresh mint. And if you need a little sweetener, add a splash of a pure fruit juice, rather than sugar. At just 40 calories per quarter cup, 100% white grape juice is a good option, but mashing a little fresh fruit in the bottom of the pitcher, like juicy strawberries (6 calories each), will also do the trick.

Order your movie popcorn naked

The swap: In this case, it’s more of a strategy than a swap. A small order can contain 225-400 calories, but going bare (sans butter), saves 130 calories per tablespoon (about the size of your thumb, from where it bends to the tip).

Remodel your munchies

day-27-carrots-humus-celery-400×400.jpg are staples at summer get-togethers, but they’re a real recipe for waistline disaster. A handful of potato chips and a golf ball sized portion of French onion dip add up to 375 calories, about as much as a medium order of fast food fries.

The swap: Upgrade to hummus and veggies, and instead of pre-packaged, blend your own batch. A serving made from a half cup chickpeas, a half teaspoon of minced garlic, and tablespoon each of water, fresh squeezed lemon and extra virgin olive oil, provides less than 250 calories, but is packed with 6 grams of satisfying protein, 7 of filling fiber, good-for-you fat, and a spectrum of antioxidants. Scoop it up with low cal, nutrient-rich veggies, like fresh broccoli florets, grape tomatoes, and sliced cucumber.

Deflate your buns