It’s summer and time for a glass of cold fruit juice or ice cream instead of hot soup! The shift from winter foods to summer foods is an interesting aspect of the season. For many people, summer vacations mean family outings and picnics that are heavy on food. That’s why it’s important to keep an eye on your diet. Developing and following a healthy nutrition plan this summer will shape up your diet and body so that you have more energy for summer activities and can also survive the sweltering heat.
Fuel your summer diet with nutrient-rich foods like whole grains, fat-free or low-fat milk and cheese, seafood, lean meats, poultry, eggs, beans, nuts, and seeds. There’s also an abundance of fresh, delicious and healthy summer fruit and vegetables this amazing time of the year. Here are important summer time nutrition tips to stay healthy and get in shape:
- Snack on Summer Fruit: Summer fruits are full of nutrition and natural sweetness. Fruit provides nutrients vital for health, such as potassium, dietary fiber, vitamin C, and folate. Focus on whole fresh fruits instead of juice because the sugar naturally found in fruit does not count as added sugar. Instead of overloaded sweet desserts, snack on healthy natural produce whenever you want.
Summer fruits include apples, avocados, bananas, lemons, plums, peaches, strawberries, watermelons and so on. These summer fruits are also low in calories.
- Eat plenty of veggies: Include summer fresh vegetables such as greens, green beans, squash, peppers, and snap peas in your diet. These foods support good health with their vitamins (ranging from Vit A to Vit K), minerals, and anti-inflammatory capabilities.
Brighten your plate with vegetables that are red, orange, or dark green as they are full of vitamins and minerals. Try acorn squash, cherry tomatoes, sweet potatoes, or collard greens, all of which taste great and are good for you too.Eat a fresh vegetable salad with a delicious dip like beetroot hummus or spicy guacamole.
- Cut down extras from your diet: While eating for summer energy, reduce or cut down on the extras that may weigh you down, like too much added sugar and alcohol. Maintain a balanced diet with whole foods like vegetables, fruits, plant-based or lean proteins, and healthy fats.
- Indulge in healthy, cool snacks: Create some cool snacks – freeze berries, grapes, sliced bananas and sliced kiwi. These snacks not only cool you down, but are also nutritional and healthy. You can make ice cubes with fresh herbs and use it in your water or tea.
- Too much of barbeque is a big “NO”: Summers is known for partying, beaches and barbeque. But don’t overdo BBQs as too much of it is not healthy. Include vegetables and fruits in BBQs and eat in moderation.
- Avoid overdoing: The key to healthy dieting is eating in moderation and knowing when you’re full. Fill your plate with healthy stuff such as fruit and fresh, green salads.
In addition to following these nutritional tips, remember that hygiene is the key to a healthy body. You are prone to get bacterial infections from the utensils in restaurants and even at home. Make sure that whatever you eat or drink is clean and prepared hygienically.