Summers in Wisconsin are beautiful—and full of temptations. From cookouts and festivals, to cold drinks and cheesy sides, it’s one of the easiest times of year to fall off your nutrition game. But with a few simple strategies, you can stay on track and still enjoy everything summer has to offer!

 Smarter Summer Sips

When it comes to alcohol, added sugar is the sneaky culprit. Many popular drinks pack more sugar than a dessert. Here’s how to drink smarter:

🍹 Stick with unflavored liquors and avoid sugary mixers.
🍹 Use soda water and citrus instead of juice or syrups.

Go-To Low-Sugar Alcohols:
✅Clear spirits (zero sugar): Vodka, gin, tequila, whiskey (minimal sugar), and unflavored rum
✅Dry wines: Cabernet, Pinot Noir, Sauvignon Blanc, Chardonnay, Brut Champagne
✅Light beers: Michelob Ultra, Miller Lite, Coors Light

Drinks to Avoid
❌Liqueurs (Baileys, Kahlua)
❌Premixed cocktails (Margaritas, Pina Coladas, wine coolers)
❌Flavored or “ready-to-drink” spirits

Pro Tip: Even low-sugar alcohol affects hydration and metabolism—moderation is key. Or skip the booze altogether and try one of the many delicious low-sugar mocktails out there!

Wisconsin Cookout: What to Skip & What to Swap

Cookouts are a summertime staple, but a few common foods can derail your progress. Here’s what to limit—and what to load up on instead:

❌ Skip or Limit: Cheese Curds & Processed Cheese Sauces– High in saturated fat and calories
✅ Better swap: Fresh cheese in moderation (like sliced cheddar)

❌ Skip or Limit: Brats & Hot Dogs– Packed with sodium, saturated fat, and preservatives
✅ Better Swap: Chicken sausage or grilled chicken skewers

❌ Skip or Limit: White Buns– Refined carbs with no fiber = blood sugar crash
✅ Better Swap: Whole-grain bun, lettuce wrap, or go bunless

❌ Skip or Limit: Mayo-Based Salads– Heavy on fat and calories with little nutrition
✅ Better Swap: Vinegar-based slaw or Greek-yogurt potato salad

❌ Skip or Limit: Store-Bought Desserts– Loaded with added sugar, oils, and preservatives
✅ Better Swap: Fresh fruit, or bring a lighter homemade treat

 Cookout Survival Tips

• Fill your plate with lean proteins and grilled veggies first—you’ll be less likely to overdo it on the snacks.
• Bring a healthy dish to share—fruit salad, veggie tray, or a high-protein side.
• Hydrate often, especially if you’re drinking alcohol.
• Be selective with indulgences—you don’t need to say yes to everything.

Final Thoughts

Enjoy summer without losing your momentum. With a little awareness and a few smart choices, you can feel great and still indulge in your favorite traditions. Balance is key! You’ve got this. 

Yours in Health,
Nick, Tom and Hunter