I love the taste and variety of foods we eat during the summer, and that's the topic of my latest
Today Show segment (check back later for the video.) I'd like to share some of my favorite summer foods, what I like about them, and some "beneath the headline" information you might want to know.
1. WATERMELON 
Why it's great: Watermelon is a fruit that even most of the self-described “fruit haters” will eat. Many think of it as the perfect summertime fruit, and it's in season right now. Packed with nutrients, and very low in calories, one cup has only 40 calories (yes, it is mostly water!). Watermelon is full of vitamin C (25% of daily requirement), B vitamins (25% of B1 and B6) and vitamin A (10% of daily), plus the minerals potassium and magnesium. Watermelon is rich in the “phytochemical” (value-added plant compounds found in fruits/veggies that are health promoting – they are not vitamins or minerals) called lycopene. Lycopene is found in pink/red fruits – most of us know it from tomatoes, but it’s abundant in deep red watermelon, too.
What to watch out for: Many people complain that when buying a whole watermelon you never know what you’re going to get. It’s not sweet or full of flavor, and they’re always disappointed. The best bet is staying away from the seedless variety. While it’s convenient and saves time for the person cutting up the melon, or using the flesh for a number of recipes, it has a lot less flavor. Seedless watermelons have been cultivated to have only some small white soft seeds, and no big black “pits” and are nearly twice the price (or more) of regular watermelons. They also lose a LOT of sweetness and flavor. I’m always telling people who complain that “watermelon doesn’t taste like it use to” to buy the watermelon with seeds for great nutrient density and flavor.
2. CORN 
Why it's great: Is there anything better than sweet summer corn? Locally grown, when it’s richest in nutrients, it’s available in several varieties (all yellow, all white, mixed yellow and white). A whole corn on the cob is full of nutrients and fiber and, in contrast to diet-rumors, is low in calories. While corn
is a starchy vegetable, it’s only about 100 calories in a whole ear. Plus, it’s got about 20% of your fiber for the day (5 grams) and is rich in the B vitamins folate (20%) and thiamine (vitamin B1). It’s also rich in the phytochemical group called “carotenoids” (found in yellow/orange veggies) – this one is called “beta-xanthine." Plus, it is “gluten-free” – not a wheat product, so everyone can enjoy.
What to watch out for: Corn is a carrier for butter and salt. So, a 100 calorie perfect veggie can turn into a 300 calorie artery-clogging, blood pressure-raising nightmare. Steaming for just 3-4 minutes brings out the natural sweetness and crunchiness of corn. Learn to enjoy nature’s perfect side-dish: the mixed kernels are often known as “butter and sugar” corn – no need to add anything else to it.
Corn on the cob is a major dental challenge for so many. Whether it’s braces, crowns, veneers, dentures, or just those annoying kernels stuck everywhere after eating, it’s a real deterrent for many. Don’t miss out – it’s worth cutting those kernels off the cob – with a knife, or a kitchen tool that does it in one motion. While corn is in season (and locally available and nutrient rich) it’s well worth using in a variety of dishes – and not only as a side dish – but in salads, and other ways.
3. POTATO SALAD 
Why it's great: Potatoes are nature’s perfect complex starchy carbohydrate. Fiber rich (3 grams per potato – 15% of daily), with protein (3 grams – good!), and 50% of daily vitamin C, and rich in Vitamin B6 (20% of daily need). Potatoes are also low in sodium, and high in potassium (20%), which is a good combo for blood pressure regulation. A medium potato is filling, flavorful, and about 100 calories. Keeping the skins on optimizes the nutrient intake, and moistening with dressing – moistening is the key word – makes a great side dish. It's a common myth that adding mayonnaise will increase risk for food poisoning, but that's not the case. Mayonnaise has vinegar in it which actually retards bacterial growth to keep your salad safe, when handled properly. A vinegar based dressing (sometimes termed “German potato salad") is another popular variety. Adding extra celery, or other veggies you like, boosts nutrition content as well.
What to watch out for: Another major carrier for fat-dense mixers – mayonnaise can easily triple the calories in a serving of potato salad. So, a 100 calorie side dish can easily become 300 calories. Try reduced-fat mayo, and don’t make a “soupy” potato salad. Add just a little at a time, to coat the potatoes, not smother. Many homemade versions also contain unpasteurized eggs, which can promote spoilage. Many people just leave out the eggs. Also, as with all summer foods out left out at room temperature, it’s important to keep the cold foods cold, to minimize bacterial growth. While addition of mayo can help reduce spoilage (not increase it as rumor has it), it’s not a protection for the food.
4. ICE CREAM 
Why it's great: Is there any better dessert in the summertime than ice cream? Many people wouldn’t eat anything else, and it’s hard to resist. The good news is that most companies (and ice cream shops) produce an ultra-creamy, low-fat, “light” ice cream that cuts significant fat and calories without compromising flavor. Termed “slow-churned” or “double-churned”, it’s a manufacturing process that produces the original mouth feel of ice cream (creamy and smooth), with a much lower fat content. Look for single serving products – ranging from cones, to ice cream sandwiches, to pops, and “novelty” items. Most ½ cup singles and pops/bars “weigh in” at around 100 calories for a single serving. Single serving sizes serve as built in portion control. Eating from a ½ gallon container gives portion distortion, so if you use a big tub, measure out a serving. Most ice cream parlors have “kid” sized cones and cups – good for all ages (just like a kid’s meal in fast food restaurants). Frozen yogurt
can be a pro, if you read the label (see below!).
What to watch out for: You can’t tell premium ice cream from lower fat ice cream, unless you read the label. A half cup of premium ice cream (Ben & Jerry’s, Haagen-Dazs, etc) contains nearly 15 grams of fat and almost 300 calories. Most of us eat way more than the half cup and “eyeball” a serving – most of our estimated “servings," without extra add ins, are up to 500 calories or more. If you stick with full-fat ice cream, limit portions and eliminate the extras like candy mix-ins, sundaes, banana splits (at nearly 1000 calories). Beware of big labels saying “frozen yogurt” – not always a low-fat choice – and often contains more calories (due to extra sugar and mix ins) than regular ice cream.
5. GRILLED MEAT 
Why it's great: Who cares about the debate of gas or charcoal, we all love grilling in nice weather – we wait all year to cook outdoors! Lean proteins are a great choice – whether beef, chicken, pork, or fish. Often combined with chunks of veggies for a shish-ka-bob, there is nothing better. Many love a juicy hamburger, with that delicious grilled flavor (even without a lot of seasoning of the meat products!) or for the health conscious, there are a lots of low-fat, flavorful products to grill – including soy burgers. Low-fat meats, like flank steak, are economical and marinated to tenderize (that’s why it’s cheaper – you can’t just throw it on the grill like a high fat meat, to get a tender product). Grilling is easy, economical, and fun.
What to watch out for: There are problems both for overcooking and undercooking. Like the three bears and the porridge, you want it “just right." Those charred grill marks and burnt edges can have some health damaging effects. Termed “heterocyclic amines” (HCAs), these have been associated as a potential carcinogen (cancer-causing agent). Cooking meats at a lower heat, for a longing period, reduces these and other potential cell-damaging compounds termed AGEs (advanced glycation end products). So, it’s fine to have some grill marks, but avoid a crusty, burnt exterior. The other end of the spectrum is undercooking. Undercooked food runs the risk of E. coli and other bacteria found in meat not being destroyed during the cooking process, and staying around in the food, getting into your system, and making you sick. Make sure you have a meat thermometer – instant is best, and check the internal temperature of the product you’re cooking to make sure you’re not at risk for bacterial contamination. Minimum internal temperatures vary as follows: BEEF (145 degrees); PORK (160 degrees); POULTRY (165 degrees). Avoid the old “it looks done to me” mentality.
So, what are your favorite foods to eat when the weather gets warm?
译文:
5种夏季酷爱的食物
我酷爱夏季食物的口味和种类，那是我最近的节目今日秀部分要展示的主题（稍后我们在视频中再作讲解。）我十分乐意和大家分享自己喜爱的夏季食物，究竟迷上它们什么呢，下面标题后的一些内容你也许会很感兴趣。
1、西瓜
它为什么那么受欢迎：西瓜是一种水果，即使大部分人自诩为“水果厌恶者”，但都会去品尝它。大家称它是夏季时光的佳果良品，现在正是品尝它的时机。富含多种营养，热量很低，一杯仅仅含有40卡路里（对，就跟水差不多哦！）西瓜含有丰富的维生素C（是日常所需的25%），维他命B（25%是B1和B6）和维他命A（是日常所需的10%），加上矿物质钾和镁。西瓜富含一种叫作番茄红素的植物化学物（增值植物化合物，可在增进健康的水果和蔬菜中找得到，它们可不是维生素或矿物质）。番茄红素通常可以在粉红或是红色水果里找到，我们大部分人知道它来自番茄，但是红红的西瓜里也富含番茄红素。
我们应该注意什么：很多人抱怨说当咱们买整个西瓜的时候，你永远不知道这瓜到底怎么样。有的不甜或是一点滋味都没有，咱们总是很失望。最佳选择就是远离无籽西瓜。虽然无籽西瓜吃起来方便，而且切的时候节省时间，或者也可以用无籽的果肉去制作一些食物，但这样西瓜的原味也会大失。无籽西瓜培育成熟后仅有一些又小又白又软的籽，而不像通常的籽一样又大又黑，而且将近比普通的西瓜贵了两倍（甚至更多）。无籽西瓜失去了很多甜味和滋味。我经常告诉那些买了西瓜却抱怨没有以往那么好吃的人们，一定要买有籽瓜，这样才能富含营养并且滋味十足。
2。玉米
玉米为什么受欢迎：还有比夏天甜甜的玉米更好的东西吗?在当地种植生长的玉米，富含营养物质，有好几种品种（黄色的，白色的，黄白相间的）。一个完整的玉米棒富含营养物质和纤维，与减肥者谣传的不同的是，玉米的热量很低。玉米是一种蔬菜，含淀粉，一只玉米仅含100卡路里。此外，它约有20%的日常所需的纤维（5克），且富含维他命B叶酸，维他命B1 。玉米还富含一种叫类胡萝卜素的植物化学物质群（可在黄色i或橙色的蔬菜中找到），被称作β植物黄质。且玉米中不含麸质，不是小麦类食物，适合各类人群。
需要我们注意的是：玉米可以承载黄油和盐。所以，含有100卡路里的完美蔬菜可以变成300卡路里的会造成动脉阻塞和高血压的噩梦。将玉米蒸三到四分钟可以使其自然的甘甜和清脆达到完美。我们要学着享用这自然界完美的配菜：凉拌的玉米仁，即我们所熟知的含“黄油和糖”的玉米，不需要再添加任何东西。
玉米对很多人的来说是对牙齿的挑战。无论是牙箍，齿冠，护面，假牙还是吃完会嵌在任何地方的籽，对很多人来说都是威慑物。不要错过---玉米 ，值得我们用小刀或其它厨房用具将其切成一段段的来享用。当玉米上市时（如果当地有的话，且营养丰富），我们可以用其来制作很多菜肴，不仅仅是配菜，还可以是色拉或其它的美食。
3.土豆色拉
土豆为什么受欢迎：土豆是自然界最好的含淀粉的碳水化合物，富含纤维（每个土豆中有三克--是日常所需的15%），蛋白质（三克--太好了）及50%的日常所需的维他命C，还富含维他命B6（是日常所需的20%）。土豆中钠的含量很低，钾的含量很高（20%）,是控制血压的好帮手。一个中等大小的土豆可以用来充饥，且独具风味，约含100卡路里。食用时不要去皮能使营养吸收达到最佳，用调料保持其水分充足，--水分充足很关键—这样就是一道极棒的配菜了。有这样一种说法，要是加上蛋黄酱会增大食物变质的概率，而事实却完全不是这样的。只要处理恰当，蛋黄酱中的醋的成分会阻碍细菌的繁殖，确保色拉的食用安全。以醋为主的调料（也称德式土豆色拉）是另外一种选择。再加上芹菜，或其它你喜欢的蔬菜，同时也均衡了营养。
值得我们注意的是：这样一道凉拌色拉脂肪含量极高—蛋黄酱使得一盘普通的土豆色拉的热量翻了三倍。所以，一盘100卡路里的配菜很容易变成300卡路里。你可以试试看低脂的蛋黄酱，但是不要把土豆色拉弄得像汤一样。每次加一点点，浇在土豆上，不要将土豆完全浸没其中。许多家中自制的色拉中通常还会放些未用巴氏法灭菌的鸡蛋，这样的话会使色拉本身更容易变质。当然，夏天要是将食物放在室温之下，食物也是很容易变质的。所以将食物冷藏在冰箱里很重要，这样可以尽可能减少细菌繁殖。加一些蛋黄酱也可以减少色拉变质的可能，对食物是起保护作用的（而不是像人们通常认为的那样）。
4。冰激凌
冰激凌为什么受欢迎：夏天还有比冰激凌很好的甜品吗？许多人别的什么都不吃，但是唯独抵挡不了冰激凌的诱惑。让人高兴的是，很多公司（冰激凌商店）都推出一种含奶量高，低脂的冰激凌，这中冰激凌大大降低了其脂肪和热量，但是口味却不受丝毫影响。人们所说的“慢慢搅拌的”和“双重搅拌的”只是生产加工的过程，这完好的保留了冰激凌的最初的口感（奶油般的顺滑）同时脂肪含量又不高。让我们来看看单个出售的冰激凌产品，有甜筒，冰激凌三明治，灌装的还有新颖小巧的。单个出售的冰激凌对于食用的数量控制起到一定作用。要是你吃的是半加仑装的那种，那么你会对于自己吃了多少冰激凌一点感觉都没有。所以如果你吃的是大桶的冰激凌，请确认你的摄入量。许多冰激凌专营店都有为孩子专门设计的小尺寸的甜筒和甜品杯—适合各个年龄段人士食用（就像快餐店里的儿童套餐一样）。如果你读了标签，那么冰冻酸奶也是值得推荐的（请看下面）
要注意的是：除非你阅读标签上的内容，否则你不可能区分高级冰激凌和低脂冰激凌。半杯高级冰激凌（例如Ben & Jerry’s，和Haagen-Dazs等等）约含有15克脂肪和300卡路里热量。我们通常的摄入量都不只半杯或单球冰激凌---约莫估计我们通常的摄入量，不算其它添加物，已经高达500卡路里。如果你坚持要全脂冰激凌，那么请控制你的摄入量，且不要添加任何其它物质的例如糖果，圣代，香蕉片（约1000卡路里）。请注意大标签上所说的冰冻酸奶—并非总是低脂的—通常比普通的冰激凌含有更多的热量（因为其中含有糖分和其它添加物）
5。烤肉
烤肉之所以受欢迎是因为：谁还会在乎关于天然气和木炭的争论，当天气好的时候，我们都喜欢烧烤—为了在室外烧烤我们等了一整年了。无过多脂肪的蛋白质食物是很好的选择—无论是牛肉、鸡肉，猪肉还是鱼，没有比这个更好的了。很多人喜欢多汁的烧烤口味的汉堡（即使没有很多佐料）。或者处于健康的考虑，人们会选择低脂的美味的食物来烤—包括大豆汉堡。低脂的肉制品，例如经济实惠的牛肋，通常是经过腌泡而变的很软（这也就是为什么它很便宜—你决不能像高脂肉类那样把它往烤架上一扔，这样烤出来的肉是不可能嫩的）。烧烤简单，经济且又有趣。
我们需要注意的是：烧烤也存在一些问题，例如：煮过头或者煮的不太熟。就像三只小熊？和燕麦粥，你希望它恰到好处。烧焦的物质会粘在烤架上，且不利于健康。烧焦的物质中含有一种叫杂环胺类的物质，是一种致癌物质。用低温烤肉，烤的时间稍微长一点可以降低这种物质及其它不利于健康的化合物，例如糖基化终产物的含量。所以，你在烧烤的时候最好做下记号，以免烤焦食物的表面。另外一种极端是煮的不够熟。夹生的食物中可能会有大肠杆菌和其它的细菌，这些细菌在烧烤的过程中没有被完全杀灭，人要是食用了这些食物，会生病。你最好备一支体温计—即刻测量的是最好的，当你在烧烤的时候，请确认食物内部的温度，这样就你就不会感染细菌。食物内部的最低温度各不相同：牛肉（145度），猪肉（160度），家禽（165度）。千万不要有“看上去已经煮熟了”的想法。
那么，夏天你最喜欢的食物是什么呢？