Summer Survival Kit - Nutrition Edition
Looking for a Summer survival kit to support your diet (and your body!) through summer? When warm weather arrives, the outdoors call: cookouts, camping, trips to the beach, swimming, hiking, riding bikes and more. That means it’s time to focus on maintaining or creating new healthy habits that increase your energy levels so you can enjoy all of the fun activities summer has to offer!
As always, when it comes to nutrition, I always recommend a holistic approach. It’s important to consume a diet that is high in lean protein, fiber-packed carbs, heart-healthy fats, and of course - stay hydrated! I have some other tips to help you make the most out of Summer:
1. Eating in Season
Eating in-season produce will not only help keep your grocery bill down, it will help you get the most beneficial nutrients. There are so many hydrating and refreshing options available in the summer - think of juicy peaches, watermelon, apricots, cherries, arugula, zucchini, corn, bell peppers - the list goes on! This infographic breaks down which items are in-season by season.
2. Stock up on Healthy Snacks
Gone are the days of craving hearty, warm and filling meals/snacks! As summer approaches, you might notice yourself craving lighter and fresher foods. This is a perfect opportunity to support your body’s energy and hydration needs throughout the day with some healthy treats. While it’s tempting to reach for an ice cream, try to focus on something with protein and complex carbs. Think greek yogurt with some nuts or fruit (pop it in a freezer mold to make an ice-cream like delight!), trail mix, or a smoothie!
3. Stay Hydrated
The most important thing you can do for yourself all summer is stay hydrated, especially while enjoying outdoor activities in the heat. Consider adding in electrolyte drinks to replace fluids and minerals lost while sweating. You want to focus on options that don’t contain artificial sweeteners and isn’t high in overall sugar content - coconut water is a great option! Fruits like watermelon and cantaloupe can also provide added hydration with vitamins and minerals added in.
4. Healthy Cookouts
If there are any cookouts on your calendar this summer, make sure you’re not only enjoying time with friends and family, but that you’re still prioritizing some healthy options. Don’t forget to add up fiber-filled fruits and veggies to your plate and consider using 93% lean beef or even turkey burgers. There are great bean salad recipes available and you can swap out regular pasta for whole wheat pasta in your pasta salads.
I hope these tips will help keep your energy up and your waistline down this Summer!