Stay on Track this Summer with These 5 Tips
Hey Angels and Alphas,
As the sun begins to shine brighter and the days grow longer, it’s official – Summer is here! This vibrant season brings with it a sense of freedom and adventure, inviting us to indulge in outdoor activities, from beach outings and picnics in the park to barbecues with friends and attending lively festivals.
And look, we get it – Summer can be fun and exciting. It’s a time to relax, rejuvenate, and enjoy the great outdoors. However, amidst all the fun and excitement, it’s easy to overlook the importance of maintaining a healthy and balanced diet.
Eating well during the summer doesn’t mean sacrificing the joy of delicious meals or feeling restricted during social gatherings. In fact, the warm weather and abundance of fresh produce provide the perfect opportunity to embrace a nutritious diet that is both satisfying and beneficial for your health. With the right strategies, you can enjoy all the flavors of the season while staying on track with your fitness goals.
Understanding that summer is packed with events and travels, it’s essential to focus on balance and consistency in your diet.
Here are five tips to help you maintain healthy eating habits throughout the summer:
1. Track Your Food Intake (if you’re not already doing it)
Maintaining balance and consistency in your diet can be challenging with numerous summer activities. Tracking portion sizes and logging your food intake can help support your goals. Research indicates that consistently self-monitoring your diet using digital health technology is associated with weight loss. A calorie-tracking app can be an invaluable tool for this purpose.
2. Stay Hydrated
Proper hydration is crucial, especially in warmer temperatures, as it helps prevent heat stress during summer activities and supports various bodily functions, such as delivering nutrients to cells, disposing of body waste, protecting joints and organs, and regulating temperature. Aim for at least 3.7 liters of total water daily for men and 2.7 liters for women, as recommended by the U.S. National Academies of Sciences, Engineering, and Medicine.
3. Incorporate Seasonal Fruits and Vegetables
Including a variety of seasonal fruits and vegetables in your summer meals can keep your diet fresh, affordable, and sustainable. Examples of summer fruits and vegetables include berries, peaches, plums, apples, cherries, nectarines, watermelon, beets, celery, tomatoes, carrots, avocados, zucchini, eggplants, cucumbers, green beans, and bell peppers.
Plant-based diets rich in vitamins, minerals, antioxidants, and fiber can reduce the risk of high blood pressure, diabetes, and heart disease.
4. Choose Seasonal, Healthy Snacks
Healthy snacking can boost your energy, curb your appetite, and provide extra nutrients. Opt for snacks that contain a combination of protein, carbs, and healthy fats to keep your appetite in check. Limit consumption of snacks high in refined carbohydrates like chips, pretzels, and cookies. Instead, try whole food snacks such as mini-flatbread pizzas, high-protein chai bowls, banana oat cookies, low-carb keto banana bread, and jalapeño cheddar sweet potato puffs.
5. Prep Meals for Social Gatherings
Meal prep is a great way to control portions and eat well. This summer, make meal prep a regular practice, even for social events. Preparing nutritious meals to take to parties and gatherings can help you stay on track and inspire others to make healthier choices.
Bringing it all together…
Maintaining a healthy diet in summer doesn’t mean giving up your favorite foods. With a bit of planning, you can balance your nutrition, indulge occasionally, and still stay on track with your goals.
Remember to stay hydrated, align your diet with seasonal offerings, choose low-calorie snacks, and prep meals for social events.
These practices will help you feel better, stay on track with your goals, and potentially inspire others to make healthier choices too.
