Summer Nutrition
The temperature is heating up, and kids will be out of school before you know it, which means summer vacations, road trips, camping and living at the lake. You often hear of people wanting to get their "beach body" ready for summer by slimming down and losing weight, making changes that aren't sustainable for the long run. Summer comes, and they choose unhealthy snacks, consume too much alcohol, eat at irregular times and have unbalanced meals. Food is also often more readily available in the summer with food trucks, hot dog carts, food festivals and more. Summer is the time to take advantage of all of the fresh, local fruits and vegetables, check out the local farmer's markets, or even try planting your own garden. While there are many gatherings and events in the summer that involve food, check out these healthy eating tips to help you make healthy choices during the summer!
Eat Balanced Meals and Snacks
Meals should contain at least three out of the four food groups (Vegetables and Fruits, Meat and Alternatives, Milk and Alternatives and Grain Products) and snacks should contain at least two. Aim to follow the Plate Method from Diabetes Canada where half of your plate is filled with vegetables (ideally two or more types of vegetables), one-quarter grains or starches such as pasta, rice or potatoes and one-quarter meat or alternatives such as chicken breast, lean ground beef or beans. Add a cup of milk on the side and get in all four food groups. If you are someone who likes dessert, aim to choose fruit over other dessert options like cakes, cookies and ice cream.
Plan Ahead
It is easier to make healthy choices if you have them readily available. Include vegetables and fruits on your grocery list every week and do what you can to prepare them ahead of time. Check out this Healthy Grocery List template from Alberta Health Services (link). To have vegetables and fruits ready to eat, try washing, cutting and portioning vegetables into easy grab and go bags or rinse apples and store them in a visible place. This way, when it comes time for a meal or snack, vegetables and fruits are ready and can be a quick and easy option.
Make Smart Drink Choices
Alcohol, juice, pop and other sweetened drinks like lemonade and sweetened iced tea are filled with sugar and empty calories. Make smarter drink choices choosing things like water, which you can flavor with fruits or vegetables (such as lemon, lime and, cucumber) or occasionally sugar-free water enhancers such as Mio or Crystal Light. You can also make your own unsweetened iced tea with some cold water and your favorite tea.
What do you do to eat healthy and make smart choices during the summer?
Eat Balanced Meals and Snacks
Meals should contain at least three out of the four food groups (Vegetables and Fruits, Meat and Alternatives, Milk and Alternatives and Grain Products) and snacks should contain at least two. Aim to follow the Plate Method from Diabetes Canada where half of your plate is filled with vegetables (ideally two or more types of vegetables), one-quarter grains or starches such as pasta, rice or potatoes and one-quarter meat or alternatives such as chicken breast, lean ground beef or beans. Add a cup of milk on the side and get in all four food groups. If you are someone who likes dessert, aim to choose fruit over other dessert options like cakes, cookies and ice cream.
Plan Ahead
It is easier to make healthy choices if you have them readily available. Include vegetables and fruits on your grocery list every week and do what you can to prepare them ahead of time. Check out this Healthy Grocery List template from Alberta Health Services (link). To have vegetables and fruits ready to eat, try washing, cutting and portioning vegetables into easy grab and go bags or rinse apples and store them in a visible place. This way, when it comes time for a meal or snack, vegetables and fruits are ready and can be a quick and easy option.
Make Smart Drink Choices
Alcohol, juice, pop and other sweetened drinks like lemonade and sweetened iced tea are filled with sugar and empty calories. Make smarter drink choices choosing things like water, which you can flavor with fruits or vegetables (such as lemon, lime and, cucumber) or occasionally sugar-free water enhancers such as Mio or Crystal Light. You can also make your own unsweetened iced tea with some cold water and your favorite tea.
What do you do to eat healthy and make smart choices during the summer?
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