Be Successful at Eating Healthy this Summer
One of the biggest issues people have with food – is their relationship with it. It seems like everywhere we look someone we know is struggling with their weight.
Unfortunately, obesity continues to be an epidemic as we are seeing a steady increase in heart disease, type 2 diabetes, high blood pressure and other health related disorders.
If you want to make healthier food choices, you’re reading the right article. Here are a few tips to help make this summer your healthiest yet.
Say No to Starvation Diets
Don’t fall into the trap of trying to shed pounds in the short-term by depriving yourself of the food that is actually good for you. Doing this will only set you up for failure and encourage you to resume old, bad eating habits. Embrace variety and enjoy the wide array of healthy food choices the season has to offer.
Have Some General Cookout Rules
Barbecues don’t have to be diet bombs! That means having some grilled or raw veggies alongside your burger instead of potato salad or making your coleslaw with Greek yogurt instead of mayo.
As an alternative to burgers and hot dogs, be the guest who brings turkey burgers or shrimp kebobs with roasted vegetables. You can also grill some mushrooms for a meaty, earthy meal, sear lean proteins, like chicken and turkey, and grill fruits – from pears to pineapple – to really bring out the flavor.
Prep For the Beach
Ice cream stands and high-calorie beach gatherings are bound to put a damper on your diet, so manage these temptations by being prepared. Pack a cooler with bottled water, sandwiches on whole grain breads, pita chips, hummus, yogurt and a variety of fruit. I promise you; you’ll feel healthier and happier at the end of the day.
Limit or Avoid Alcoholic Drinks
You can still raise a glass this summer, even if you’re lowering your calorie count. A lot of our favorite summertime drinks tend to be higher in sugar and calories. Some mixed or frozen drinks can contain up to 500 calories or more per serving.
Consider trading in the tiny umbrella for stemware. Have a glass of wine instead of a mixed drink. If you’re drinking beer, pay attention to the calorie count. Do your best to limit alcohol to just one drink or less and consume water before and after drinking alcoholic beverages. 
Be Mindful of Your Fruit Intake
Yes, fruit is good for you. It’s much better than a sweet, processed snack, but remember it’s still considered to be “nature’s candy.”
The amount of sugar in a fruit like watermelon adds up fast, so keep an eye on the size of that portion. This doesn’t mean you can’t have any fruit at all. Just pay attention to how much you’re consuming.
Eat Locally
With the abundance of fresh summer produce comes the opportunity to purchase more of it at the source. Get to know your local farmers, seek out farmstands and learn what produce they have.
Small mom-and-pop farms don’t have the additives that the produce from large-scale farms can have. It’s also a greener option, since it doesn’t need to be brought in from far away.
Hydrate, Hydrate, Hydrate
There are some simple rules to follow when it comes to summer hydration. If you’re outside for longer than 30 minutes, have a big glass of water as soon as you come back inside. Yes, even if you aren’t thirsty. If you’re starting to feel thirsty, you’re probably already dehydrated.
A general guide is to have eight 8-ounce glasses of water per day. You can squeeze in some lemon or lime to add a little zing without additional calories or sugar.
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Don’t Make Food the Focus
Who doesn’t love a good backyard barbecue? However, the actual meal itself doesn’t need to be the center of attention. Play outdoor games or plan a variety of outdoor activities. Make the day about the hike you’ll take after the meal instead of focusing on the food.
Be Smart When Dining Out
Whether you’re on vacation or simply want to dine out with friends, there are a few important summer tips to follow.
- Order a vegetable salad topped with chicken, fish, shrimp, eggs or another protein-rich food
- Always order salad dressing on the side
- Don’t order fried foods (onion rings, French fries, mozzarella sticks, fried chicken, etc.)
- Avoid desserts
- Limit or avoid alcohol
- Don’t order meals containing ham, sausage, hot dogs, deli meats or other highly processed meats
- Avoid ketchup, gravy, sweet salad dressings and barbecue sauce whenever possible
- Choose broth-based soups instead of cream soups
- Don’t eat fatty cuts of meat
Don’t Drink Your Calories
It might be tempting to reach for lemonade, iced tea or a cold soda when the summertime heat is making us thirsty, but the added sugars and additional calories can result in unwanted pounds. Instead, drink cold water, tea or iced coffee.
Have protein-rich smoothies on hand to keep you full and on track to reaching your fitness goals. Flavor water with lemon, lime, cucumber, mint, watermelon or other chunks of fruit. It’s really good!
In Conclusion:
Embrace a fresh start! Set goals, create a plan and take the necessary steps to achieve them! Stick to the plan and make sure you exercise daily.
Yes, we sometimes eat one too many ice cream cones, a few too many hotdogs and skip out on a few workouts. Just remember, it’s not what we do once in a while; it’s what we do every day. Good luck to you!
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