Hot Tips: Summer Eating Made Easy
Drop the ice cream! Summer isn’t the time to sabotage your healthy eating routine. Keep reading for simple tips, tricks and techniques to get the most out of your summertime fare.
Work in the vegetables.
Summer is the greatest time of year for vegetable lovers. There are so many bright and vibrant colors filling the bins at the farmers market, it’s hard not to sample everything. Make a point to add at least one vegetable to every meal. You might, for instance, have an omelet with spinach for breakfast, a sandwich topped with avocado slices for lunch, and spaghetti with fresh tomatoes, onions and garlic for dinner.
Watch how you top it.
It’s not enough to simply eat vegetables. You have to be cautious about how you present them, especially to picky eaters like children and senior citizens. Salads aren’t going to be healthy if they’re loaded with fried chicken strips, fatty dressings, and cheese. Make your own salad dressing that won’t negatively affect the nutritional content of your salad. Wholefully offers recipes here. A good rule of thumb is that instead of cheese, top your salad with unsalted nuts or seeds, and bulk it up with grilled chicken instead of its fried brethren.
Set yourself up for success.
The kids are out of school and summertime means go-go-go. Between vacations, backyard barbecues and a lax schedule, it’s easy to get off track where your diet is concerned. Put yourself in a better position to make good choices by stocking your home with fresh and healthy foods, and kicking the cans and boxes to the curb. Create a menu each week, and stick to it. Swap your white rice for brown rice, which is considered a whole-grain and contains high amounts of fiber, antioxidants and vitamins. If you’re totally new to overhauling your family’s diet, you may wish to speak with a nutritional therapist on how to get started; this service is usually covered for at least one visit under standard health insurance plans. It’s also typically covered through preventive services under Medicare Part B and Medicare Advantage plans for senior loved ones, while pediatricians usually offer nutritional consultations to their patients and their families.
While it’s not common in the United States to have more than single-course dinners, it may be time to switch your mealtime routines to include three courses: appetizer, salad, and main dish. A round of healthy appetizers, such as carrots and yogurt dip, followed by a green-heavy salad may lower your desire to fill up on the main meal, which often contains meat and carbohydrates. You can also use this pattern of eating to avoid overdoing it when attending a cookout with friends or family. You don’t have to deny yourself the food you love, but try to fill up on healthy options before indulging.
Finish with fruit.
Fruits are just as important as vegetables in a well-rounded diet. Fortunately, fruits are a naturally sweet treat that can easily take the place of ice cream and cookies. Whip up your own fruit sorbet, plate a few grilled peaches with honey and granola, or make your own dark chocolate-dipped cherries for a guilt-free dessert.
Don’t skip breakfast.
This advice is good the whole year through: eat breakfast. Even if you sleep in, start your day right with a nutrition-packed first meal. One savory and filling option: fresh fruits, whole-wheat pancakes and a glass of milk. Live Science further maintains that skipping breakfast is a bad idea, as missing this meal can up your chances of developing diabetes and heart disease.
It is possible to maintain a balanced diet for you and your entire family, even when burgers and barbecue are calling. These tips — combined with common sense — can help you do just that without sacrificing food or fun.
Article shared by