Summer Food Tips to Help Manage Your Weight
Summertime can be a great time to focus on a new diet with a strong focus on good nutrition, good health and seasonal foods. Below are some diet tips to help you enjoy healthy, nutritious and tasty meals while also helping to shed extra weight.
Drink and EAT Plenty of Water
As the summer months set in and the temperature rises, it’s even more important to stay hydrated and drink more water. You can eat more water to help stay hydrated, too. Foods such as iceberg lettuce, cucumbers and celery are about 95 percent water. Add lots of these nutritious foods to your plate to help fill you up, keep calories down and increase your water intake for the day.
Cut Down on Salt for the Summer
On average, Americans consume about twice as much salt as is recommended. A study conducted by the American Heart Association concluded that cutting back on salt will prolong the lives of 280,000 to 500,000 people. The best way to do this is to eat more fresh vegetables, fruits and meat and cut back on processed foods. Eat food close to nature, food that is raw when you get it like turkey, apples, spinach, broccoli, fish, watermelon, etc. If you do eat packaged foods, discard anything that has more than 480 mg of sodium per serving.
Don’t Skip Breakfast
Too many people mistakenly think that if they cut calories by skipping a meal it will help them shed pounds. However, according to a study conducted in 2012, eating a healthy breakfast is associated with maintaining a healthy weight. Consider whipping up a vegetable omelet with onions, zucchini, broccoli and spinach or whatever veggies you like, or perhaps a bowl of oatmeal and cinnamon with apples and almond butter. Add half an avocado: This power-packed superfood has an average of 160 calories, vitamins, B6, C, K and E and folate along with providing a complete protein. They have unsaturated heart-healthy fat and help boost “good cholesterol” (high density lipoprotein) along with having a smooth, creamy, mild taste. If you think that you don’t like avocados, try adding one to a smoothie with pineapple, coconut milk and ice blending together for a tropical smooth and creamy dairy-free experience.
Slice Through the Summer
Wash, slice and store your veggies each week when you bring them home from the store. Having a fresh supply of celery, cucumbers, carrots and bell peppers, or whatever vegetables you enjoy ready to eat any time you’d like a snack will help you manage your weight while adding great nutrition. Cook out, don’t eat out: Not only can eating out be expensive it can really add extra unnecessary calories to a meal. Between huge portions, heavy sauces, fresh complimentary bread or chips and calorie-packed sides and condiments, eating out can be a nightmare to those seeking to manage their weight. Instead, fire up the grill and cook out with an assortment of fresh vegetables such as peppers, onions, zucchini, mushrooms, broccoli, sweet potatoes or any other veggies you like. Lean meats such as chicken and turkey breasts, lean, grass-fed steak, and even try turkey burgers made of ground turkey meat or grilled fruit such as pineapple and peaches are a surprising treat. Cooking out is also a great opportunity to include family and friends; invite others over to share dishes and ingredients and socialize together.
Don’t forget to enjoy your summer.