Are you ready to enjoy the summer?
Patio season is officially here and enjoying meals and drinks out with friends is absolutely part of a balanced lifestyle. The key is learning how to make choices that leave you feeling good afterward, instead of sluggish, bloated, or overly full.
One thing many people don’t recognize is that alcohol itself contains calories, about 7 calories per gram, almost as much as fat. Add sugary mixes, syrups, cream-based drinks, or multiple rounds, and those patio beverages can add up very quickly.
A few lighter drink options to consider:
• Soda water with tequila, vodka, or gin and fresh lime
• Dry wine instead of sugary cocktails
• Light beer options
• Asking for “half sweet” or skipping simple syrup altogether
It’s also important to remember that alcohol can lower inhibitions around food choices and increase appetite, making it easier to overdo heavier, less healthy food choices.
When choosing appies, aim for options that include protein, fibre, and healthier fats to help keep blood sugar and energy more stable:
• Grilled chicken skewers
• Prawn or tuna dishes
• Lettuce wraps (avoid deep fried meats and asked for baked)
• Hummus and veggies
• Edamame
• Charcuterie with olives, nuts, and vegetables
• Ceviche or sashimi
• Green or grain salads with added protein
Try balancing out richer shareables like fries, nachos, wings, or deep-fried foods with a few lighter options at the table as well.
Healthy eating is never about perfection, it’s about making more mindful choices the majority of the time while still enjoying summer, socializing, and your favourite patio spots.
Meet our Nutritionist
Lauren Webber, CNP is the Holistic Nutritionist at Elevate Training, Health and Wellness. After transforming her own health through nutrition education starting at age 15, she’s passionate about helping others build balanced, sustainable habits. Lauren takes a holistic approach—looking beyond food to support overall wellness and lifestyle.
For more information on meal planning and nutritional guidance, please contact us.