Better yet, add a little zing to your picnics and barbecues with new flavors and menu ideas. Take a look at these tips to have a healthy summer season.

• Keep your meals light and healthy by loading up on fruits and vegetables. Fruits and vegetables are loaded with nutrients, they're full of volume and fiber to make you feel fuller longer, and they're also low in calories to help you maintain a healthy weight. Instead of the same old hamburger and hot dog meal, add vegetables to the menu.

  Try making shish kabobs by marinating vegetables in low-fat salad dressing, putting them on skewers, and cooking on the grill. You'll be surprised how much flavor grilled vegetables can have.

  Another option is to wrap vegetables in foil and season with garlic and lemon pepper. You could also try grilling up corn on the cob, but just be sure to limit the butter and salt. You can't go wrong with balancing out your meal with a green salad or traditional fruit salad.

• Keep your main dishes healthy. If meat is what's on the menu, remember to choose lean cuts of beef when grilling (round or loin). If you're hungry for a classic burger, choose 93 percent lean meat. Better yet, try ground turkey breast to cut the calories and the fat. Marinate in salsa, low-fat dressing, wine or citrus juices such as orange, lemon or lime.

  Grilling is actually a healthy way of preparing food that adds a lot of flavor with no fat and added salt. It's the cuts of beef and the marinades that can add the calories and fat.

  Don't forget about shrimp, fish and chicken. Season with lemon, salt and pepper, and cook on skewers for a tasty meal. Remember to choose chicken breast and to remove the skin for a healthier option.

  Have you ever thought about cooking Portobello mushrooms on the grill? They're meaty and tasty and have no cholesterol or saturated fat. Serve on whole-grain buns with salsa and mustard. Grilling pizza is yet another creative and healthy idea. Take your crust and cook it right on the grill with low-fat cheese and piled high with veggies.

• What about dessert? Ice cream is a traditional favorite summertime treat. Choose low-fat or fat-free versions of your favorite flavor and remember to keep portions small. Try 100 percent fruit juice bars or frozen fudge pops, or serve angel food cake, topped with berries and fat free whipped topping.

  Have you ever had grilled fruit? Flavor pineapple slices with a little brown sugar before putting on the grill to add a little extra sweetness. Top with a scoop of low-fat ice cream and fat-free whipped topping for a cool and tasty dessert. You can even grill up other favorites like bananas or mangoes to get a bit of variety. Don't forget about the American classic summer fruit: watermelon. It not only has a high water content, hence the name, but it's also full of vitamins.

• Be careful of beverages. Loading up on sweet tea, sodas and even alcoholic beverages with sweetened mixers not only adds unwanted calories, but can actually leave you dehydrated. With hot, humid days, you need more water to stay hydrated. At a minimum, the average adult should consume eight-8 ounce glasses of water or water-based beverages daily. Each person has different needs depending on weight, age and physical activity level.
• Food safety reminders. Don't forget to think about food safety when you're entertaining during hot weather. In temperatures of 90 degrees or higher, perishable foods should not be left out of the refrigerator for more than one hour. Keep coolers stocked with ice, and use a meat thermometer to make sure foods like hamburgers and chicken are thoroughly cooked (160 and 170 degrees, respectively).

(Source: the American Dietetic Association and the Mayo Clinic)