Summer is right around the corner and that means warm weather, vacation, camping, grilling, and amazing food. With all of the different fun activities, it can be challenging to stay focused with health and movement goals. Keep reading to discover tips on how to have a healthy balance during the summer!
- Hydrate
Proper hydration is so important during those hot summer months. Insufficient hydration is not just a concern for dehydration, but it can also lead to increased consumption of calories, fatigue, and other health concerns. Prioritize water or unsweetened beverages over soda or other beverages that often contain a lot of added sugar and calories. Try starting your day with a glass of water and carry a bottle of water with you throughout the day. If you want to add some flavor to your water, try adding some sliced lemon or lime to your glass. - Incorporate Activity
Movement is a great way to maintain a healthy lifestyle. The summer with nicer weather offers new ways to engage in physical activity outdoors. Active outings such as mini-golf, swimming, frisbee, hiking, sailing, horseback riding, etc are excellent options for fun + movement all in one. - Focus on Fruits and Vegetables
Fruits and vegetables are a great way help feel full and add nutritional value to a meal. Keep fresh fruits and vegetables in the house and incorporate them into each of your meals. Make half of your plate fruits and vegetables. The more color variation the more likely you are to be including some vitamins, minerals, and fiber in your diet. Try the rainbow challenge – can you enjoy the rainbow of colors from produce over the week?! - Use Smart Snacks
Snacks can help balance hunger over the day and provide needed energy. Smart snacks will include fiber, protein, and/or healthy fat. Combos like cheese (fat and protein) + whole wheat crackers (fiber) + berries (fiber) are just one possible combination. Love sweets, try 3 squares dark or milk choc + ¼ C nuts and berries for a satisfying sweet snack! - Make Healthy Substitutions When Dining Out
Try making swaps to focus on a balanced meal. For example, love the burger, so skip the fries and enjoy the roasted veggies. Love the onion rings, so enjoy a grilled protein, like salmon or chicken.
Enjoy the summer with happy and healthy eating. The small tweaks above will help to maintain mindful eating habits all her long!
Content submitted by Jessica Roy MS, RD, LDN & Rebecca Littman, Nutrition Intern