It’s summer - time to enjoy those outdoor events and activities. Cookouts, vacations and picnics are a great way to spend time with family and friends. Even with good intentions, though, it’s easy for healthy eating to take a back seat when food and drinks become the center of activity!

Summertime can be tough for those trying to shed a few pounds, in addition to those who just want to maintain their weight. To avoid packing on extra pounds, here are a few smart eating tips to keep in mind while enjoying the fun summer months:

• Drink up. And, we are talking about water! Drink at least 64 ounces of water each day to prevent dehydration and to help curb your appetite. It will also help you stay energized and improve your stamina.
  
  
• Power breakfast. Try low-fat milk, yogurt or fresh fruit. Try to include protein, like a hard-boiled egg, to stay satiated for a longer period of time.
  
  
• On the road again. On a long car ride, limit pit stops to avoid convenience store munchies. Pack fresh fruit or other healthy snacks.
  
  
• Take a hike. Use insulated bags to keep cold foods at a safe temperature. Consider low-fat trail mix or dried fruit and whole-grain cereal to snack on.
  
  
• Power walking. Regular exercise keeps you energized and even suppresses your appetite for many hours. Take a 30-minute power walk to beat the urge to splurge.
  
  
• Running low on fuel? Energy bars (250 calories or less) are much better than candy bars, but won’t replace a meal. Energize your body with a healthier option such as a whole-wheat bagel with peanut butter.
  
  
• Meal time! Eat timely meals and don’t skip a meal. This will prevent overeating later on. Eat when you are hungry and remember to stop when you are satisfied. Remember - it takes about 20 minutes for your stomach to send a message to your brain that it is full.
  
  
• Grilling out? For steak and hamburger lovers, choose sirloin, tenderloin and T-bone steaks, or extra-lean ground burgers. Keep portions to the size of your palm or smaller.
  
  
• Out on the town. Indulge sensibly. Go easy on alcohol, because it can make you overeat. Don’t go heavy on chips or bread and use salad dressing and butter sparingly. Split or skip the dessert.
  
  
• Just hanging out at home. Keep the fridge stocked with healthy convenient foods such as fresh fruits and veggies, low-fat cheese, milk, yogurt and lean turkey. Store these items in clear containers at eye level.
  
  
• Milk does the body good. Three cups of skim or one-percent milk everyday provides 1,000 milligrams of calcium for strong and healthy bones. Research suggests calcium reduces the production of calcitrol, a hormone that can cause fat to be stored.
  
  
• Chew on this. Cantaloupe, the superstar of summer fruits, has more potassium than a banana and may help reduce blood pressure. It’s a great source of beta carotene and vitamin C, which are both powerful antioxidants that help protect cells from cancer-causing free radicals.