Treat Yourself Well with Summertime Healthy Eating

With the end of the quarter approaching, you might find yourself anticipating a more relaxed summer schedule, exciting travel plans, or some delicious barbecues.  As you look forward to your summer break, take some time to think about a healthy approach to eating for the upcoming months. 

During summertime, it can be challenging to maintain healthy habits for a number of reasons.  The lack of a structured schedule, access to more food at home, the temptation of your favorite homemade treats, and the opportunity to try new foods while traveling can all affect the way you eat and may even lead to weight changes. With all of these challenges, how can you plan for a balanced and nutritious diet during the summer?  Here are some tips:

Go back to the nutrition basics:  Despite all that you might hear about the latest and greatest diets, the truth is that there is rarely any research to support these restrictive fads.  Instead, focus on building balanced meals that incorporate a variety of food groups.  Fill half of your plate with vegetables and fruits.  Then add some whole grains (such as brown rice, whole grain pasta or bread, or quinoa), lean proteins (such as chicken breast, turkey, or fish), and low-fat dairy products (if you enjoy dairy) to balance out your meal. 

Enjoy what you eat:  Feel free to enjoy your favorite summertime treats without guilt.  Remember, all foods are fine in moderation.  If you over-restrict foods that you consider “indulgent,” you might be more likely to over-eat them later on.  Just be mindful of portion sizes and take the time to enjoy the food, rather than rushing through the meal or snack.

Start your day with breakfast:  While it may be tempting to sleep in and skip breakfast, it is important that you incorporate some nutrition into your morning routine.  Not only does a breakfast with protein and carbohydrate provide energy and nutrients to start your day, it can also prevent you from becoming overly hungry and then stuffing yourself at your next meal. 

Incorporate seasonal foods:  Great seasonal fruits and vegetables for the summertime include apricots, peaches, plums, berries, melons, grapes, corn, bell peppers, zucchini, and tomatoes.  Try out some new recipes with seasonal produce; follow these links to learn how to make a cucumber watermelon salad or a summer corn salad…or look up other fun recipes to try!

image source: http://www.foodnetwork.com/recipes/summer-corn-salad-recipe.html

Choose healthy snacks:  The urge to snack can be strong when you are surrounded by tasty foods, so planning ahead is essential.  Having a stash of healthy snacks can help reduce the number of times you reach for the chips or sweets.  By combining protein and carbohydrate foods and choosing high-fiber items, you can create a more satisfying snack.  Great options include:

·         Whole fruits such as apples and bananas with a spoon of nut butter

·         Yogurt with berries or nuts  

·         Veggies (carrots, celery, tomato, cucumber) with hummus

·         Popcorn (unsalted, no butter)

·         Trail mix with unsalted nuts and dried fruit (but be mindful of portion size)

·         String cheese and whole grain crackers

Eat smart at restaurants:  If you eat at restaurants regularly during the summer months, it can be helpful to look over the menu in advance or check the nutrition facts to identify some healthier options.  If this is not an option, just pay attention to the ingredients that are in the dish.  Here are some key points to keep in mind:

• Focus on choosing restaurant dishes that contain more high-fiber foods such as vegetables, fruits, legumes, and whole grains. 
• Order lean proteins such as chicken breast, turkey, and fish. 
• Pay attention to the preparation method and limit foods that are breaded or fried. 
• Take note of how full you feel – do not feel pressured to finish the entire plate at every meal, as restaurant portions can be oversized.  Just eat until you are no longer hungry and avoid rushing through the meal, which can be another contributor to over-eating.
• Starting the meal with a side salad (with a light dressing) can be another strategy for adding fiber and filling up with more veggies.    

For more information and nutrition tips, visit www.eatright.org or www.choosemyplate.gov. 

Guest blog submitted by: Megan Fobar, MS, UC San Diego Medical Center Dietetic Intern and edited by FitLife Dietitian, Prashila Mistry, MS, RD, CLEC.