Summer Hosting Swaps from a Dietitian
As Seen on New Day Northwest
By Whitney Stuart, MS RDN CDCES | Whitness Nutrition
Aired July 14th on KING 5
Summer hosting season is here—and let’s be real, it’s easy to go overboard with sugary treats and heavy drinks that leave everyone feeling… blah. But what if I told you that your summer spread could be just as fun—and even more delicious—while still being blood-sugar friendly and gut supportive?
We so often forget to fuel ourselves during hosting season grab a B.T.R. NATION bar full of plant protein and fiber without sugar sugar, alcohols or Stevia if you’re in Seattle, they’ve just launched at Metro market otherwise check them out on Amazon or thrive market.
This week on New Day Northwest, I shared three of my favorite better-for-you swaps to make hosting easier, smarter, and more nourishing. Because yes, it is possible to enjoy sweet treats, festive drinks, and grab-and-go snacks that actually work with your body—not against it.
Let’s break down my favorite dietitian-approved hosting hacks, featuring my summer staples: Natural Delights Medjool Dates, OLIPOP, and B.T.R. NATION bars (now available at Metropolitan Market—more on that below!).
“I have a huge sweet tooth—but I’m also trying to cut back on sugar.”
Same, friend. Same.
And honestly, I don’t believe in restriction—just in making better swaps that feel just as fun. That’s why I created this low-sugar mocktail + stuffed date board combo that’s quickly become my go-to for summer parties and girls’ nights.
We’re talking about Natural Delights Medjool Dates and OLIPOP soda—two pantry staples that taste like indulgence but are blood sugar-friendly and gut-approved.
Why Medjool Dates Deserve a Spot on Your Charcuterie Board
If you’ve seen dates trending on social media lately, there’s a reason: they’re basically nature’s candy—but with benefits.
I love Natural Delights Medjool Dates because:
- They’re low glycemic, so they won’t spike your blood sugar
- They’re loaded with potassium, fiber, and antioxidants
- They pair well with sweet and savory toppings
- Even picky kids love them!
Here’s how I build a quick Stuffed Date Board:
- Classic PB&J: Peanut butter + frozen berries
- Tropical Crunch: Almond butter + shredded coconut + a drizzle of honey
- Savory Upgrade: Goat cheese + crushed pecans or pistachios
✨ Pro Tip: You can prep the board ahead of time, and it’s always a show-stopper on the table.
The Gut-Friendly Soda That’s Actually Good for You
I’m a huge fan of OLIPOP, and if you’ve never tried it, this is your sign.
Unlike traditional soda, OLIPOP has:
- 6–9g of prebiotic fiber
- Just 2–5g of sugar
- Only 35–50 calories per can
It’s made with functional ingredients like prebiotics and botanicals to support digestion and gut health—all without compromising on flavor.
My go-to flavors:
💗 Strawberry Vanilla
🍌 Banana Cream
🌴 Tropical Punch
Easy Summer Mocktail Recipes Using OLIPOP
Hosting without alcohol? These mocktails are festive, easy, and support your digestion—not sabotage it.
🍊 Creamsicle Sparkle
- OLIPOP Orange or Banana Cream
- Splash of coconut milk
- Ice + citrus garnish
🍓 Strawberry Ginger Refresher
- OLIPOP Ginger Lemon
- Muddled strawberries + basil leaf
🍒 Cherry Lime-Ade
- Cherry Vanilla OLIPOP
- Squeeze of fresh lime
Where to Find the Goods
- Natural Delights Medjool Dates: Whole Foods, Safeway, QFC
- OLIPOP: Whole Foods, Target, Walmart
- B.T.R. NATION: Now available at Metropolitan Market! 🎉
Also on btrnation.com, Amazon, and Thrive Market
Hosting Hack: Don’t Forget to Feed Yourself!
If you’re like most hosts (myself included), you’re running around making everything perfect and forget to eat until the party’s over. No more!
I always keep a B.T.R. NATION protein bar on hand while setting up. It’s my blood-sugar-safe, stress-proof snack that keeps me energized and focused.
Why I love them:
- No sugar, no seed oils, no stevia
- Packed with plant protein + fiber
- Flavors like Cinnamon Cookie Dough and Dark Chocolate Brownie that taste like dessert
- Functional ingredients to support focus and mood (yes, really!)
And now, they’re available locally at Metropolitan Market, which means you can grab them before your next cookout or weekend getaway. Total win.
Ready to Host Better?
These swaps aren’t about being perfect—they’re about being intentional. Your summer hosting doesn’t need to be packed with sugar and regret. It can be filled with fiber, fun, and flavor that actually supports your health goals.
Want to catch the full segment? Watch it HERE
