Healthy Eating During the Summer Months

Going into a new year with goals is great, and setting goals around your health and well-being is even better. Yet while some of us promise ourselves in January that we’ll eat healthier, by the time we reach the summer months, we might find that we’ve fallen back into old routines. Keep in mind, though, it’s never too late to restart your resolution, or even add in new healthier habits! Getting started is easier than you think— going into it with the right mindset is half the battle.

Do’s and Don’ts of Eating Healthier

Here’s what you should focus on...

• Do make your favorite veggie and fruits a go to food for snacking

• Do eat grains specifically whole ones.

• Do eat fat from healthy sources like nuts, seeds, and flavorful oils.

• Do protein in the form of lean meats, chicken, legumes, beans, and even eggs.

• Do dairy the low-fat kind that include milk, cheese and yogurt.

• Do frozen if you can’t find fresh veggies and fruits, avoid those that include sauces or added sugars.

Try to avoid letting these things happen...

• Don’t go it alone. Make sure you have a support network of friends and family that know you are working to change your eating patterns.

• Don’t deprive yourself of the foods you like or want—that just sets you up to go backwards. It’s okay to eat it and move on.

• Don’t focus only on the numbers and make it all about counting calories or grams of fat.

Start Small and Stay Efficient

Start small by setting a goal of cooking once or twice a week, and choose simple recipes that include ingredients you like! Remember: baking, grilling, and pan sautéing are easy ways to cut out fat and calories that come from deep-fried foods from the drive-thru. If you’re running short on time, use a crockpot or cook up some food over the weekend so all you have to do is reheat and serve when you want it.

Make it Fun

Try being adventurous with a new vegetable or a different type of fish that’s fresh in the summer. Visit our website for some great options for breakfast, lunch, dinner, dessert, snacks, and even beverages! Need some quick inspiration? Try these ideas for refreshing summer eats.

• Make your own trail mix with your favorite nuts, seeds, and dried fruits

• Choose oil-based dressings for your salad instead of creamy or fat free dressings

• Add canned salmon, tuna or even sardines to your salad or crackers. The goal is 2 or more servings of fatty fish per week

• Add ground flaxseed to hot or cold cereal, yogurt, bread, pancakes, or baked goods.

Stay Hydrated

While getting your daily servings of water can oftentimes seem like a chore, it’s important to remember that you have to drink or eat your water even if you don’t feel thirsty. While “eating” your water is no substitute for drinking it, it can help you to replenish your bodily fluids in a way that might be a bit more enjoyable.

Strawberries

It’s easy to include strawberries in your diet by blending them

into smoothies, incorporating them into salads, or adding them into your morning breakfast routine.

• Water content: 91%

• Strawberries nourish your body with fiber, disease-fighting antioxidants, vitamins, and minerals.

• They may reduce inflammation, which can help protect against some chronic illnesses such as heart disease and diabetes.

Peaches

Besides adding them to smoothies and salads, they also make a great addition to yogurt. Try grilling them for an awesome dessert!

• Water content: 89%

• They’re nutrient-dense with vitamins A, B, and C as well as fiber and potassium.

• Peaches eaten with the skin on may also help you absorb more disease-fighting antioxidants.

Cucumber

Commonly added to salads and sandwiches, they can also be included in cooked dishes like stirfries and soups. Try including them in a summer salad made with tomatoes and green onions, or mixed them in with cottage cheese.

• Water content: 95%.

• Made up mostly of water, they provide a small amount of some nutrients such as vitamin K, potassium, and magnesium.

• Cucumbers are only 8 calories per half-cup serving, making them ideal to eat without adding a significant number of calories.

As always, it can’t be emphasized enough that total health is a balance between good nutrition and exercise! Stop by your local YMCA for a group exercise class like Zumba or beat the summer heat in one of our pools. If you can’t make it to the Y, even a brisk walk around the block a few times a week can help you stay healthier and inspire you to eat right and stay on track. Making these small changes over time can lead to big results. Cheers to a happy and healthy summer!