Summer is the season of flip flops, swimsuits, and lots of traditions that revolve around...food! Here’s how to sidestep seven classic calorie bombs, and seriously upgrade your health.

1. Trade ice cream for frozen treats.

Switching to frozen yogurt shaves off some calories, but a pint can still cost you 800 calories!

The swap: Whip up a smoothie in the blender, pour it into popsicle molds and freeze. One cup of unsweetened almond milk, combined with one cup of frozen pitted cherries and one tablespoon each almond butter and dark chocolate chips will make four to six pops for just 280 total calories.

2. Lighten up your cocktails.

A pina colada is the quintessential summer cocktail, but a 12-ounce portion packs 600 calories, the amount in an entire six pack of light beer.

The swap: Combine a shot of rum with 4 ounces of 100% pineapple juice, a quarter cup of frozen banana slices, a quarter cup of unsweetened coconut milk, and a handful of ice. A refreshing, and much slimmer substitute, at just 175 calories.

3. Reassess your sushi.

Old school sushi rolls provide about 200 calories each, but many “new wave” sushis are loaded with creamy sauces, fatty meats, fried ingredients, and cream cheese, which can tack on at least a few hundred more.

The swap: Ditch the white rice and order appetizers and side dishes. All together, seared tuna, edamame and seaweed salad add up to less than 350 calories.

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