It’s Summer and when you think of the sunny season, you think of sultry afternoons, a nice cold shower, fruits, juices, and siestas! With summers getting hotter, and hotter with every passing year, you should know what to do to stay safe and healthy this summer. So, what should you do to stay safe? Well, we got you covered! Take our advice and stay safe and cool this summer!
It is always much more important to stay cool from the inside than the outside. In that aspect, what you eat, is extremely important. So, we have decided to chalk down the essential foods you need this summer.
Eat real, whole food !!
Plan your meals wisely!!
Consider these simple steps to help you put together healthy and satisfying meals, particularly breakfasts and lunches. Lean protein. There is plenty to choose from including heart-healthy omega-3 rich seafood, poultry, and eggs! Don’t forget plant-based proteins (legumes, beans, and nuts). This trio is very popular in healthful cuisines around the world along with vegetarian and vegan meal plans. Low-fat dairy including milk, yogurt, and cheese helps to round out the plate and offer a great source of calcium for all ages. A glass of chilled buttermilk is surely a good replacement for that beer can.
The scoop on sugar and fat !!
The two main sources of added sugar in the common diet are sugar-sweetened beverages and snacks and sweets. Eating natural sugars, such as those found in fruit, starchy vegetables and milk, are part of a healthy plate. The added sugars are the ones to watch. These are cane sugar, brown sugar, corn sweetener, corn syrup, glucose, fructose, honey, molasses, raw sugar, high fructose corn syrup, and malt syrup – to name a few. Sugar-sweetened beverages such as soda, flavored coffee drinks, sweetened teas, and sport and energy drinks are usually loaded with added sugar. If you drink any of these beverages try to limit to no more than 1 per day. After you meet that goal – aim for reducing further to 3 times a week and then once a week. Eventually indulge only as the occasional treat.
Dietary fat is not your enemy in summer !!
In fact, some is good for you. Do limit your intake of the unhealthy saturated fats (fatty red meats, cheese, butter, and whole milk dairy products) and avoid trans fats (foods with “partially hydrogenated oils,” found in some margarines and many processed foods). Replace these with healthy fats – oils, nuts, nut butters, avocado, and fatty fish. For example-
It is always much more important to stay cool from the inside than the outside. In that aspect, what you eat, is extremely important. So, we have decided to chalk down the essential foods you need this summer.
Eat real, whole food !!
- Vegetables are the go-to food. Most are low in calories, high in fiber, and full of nutrients.
- Fruit, especially whole fruits, are also key players in eating healthfully. They are loaded with vitamins and minerals and are a great way to feed that sweet urge at the end of a meal.
- Go grains, specifically whole grains since they can pack a punch of fiber along with B vitamins and other key nutrients.
- Nuts and seeds are a great way to include healthy fats in your plan. Adding these great tasting nuggets to salads, hot cereals, sauces, and yogurt can take them to the next level of inspired.
Plan your meals wisely!!
Consider these simple steps to help you put together healthy and satisfying meals, particularly breakfasts and lunches. Lean protein. There is plenty to choose from including heart-healthy omega-3 rich seafood, poultry, and eggs! Don’t forget plant-based proteins (legumes, beans, and nuts). This trio is very popular in healthful cuisines around the world along with vegetarian and vegan meal plans. Low-fat dairy including milk, yogurt, and cheese helps to round out the plate and offer a great source of calcium for all ages. A glass of chilled buttermilk is surely a good replacement for that beer can.
The scoop on sugar and fat !!
The two main sources of added sugar in the common diet are sugar-sweetened beverages and snacks and sweets. Eating natural sugars, such as those found in fruit, starchy vegetables and milk, are part of a healthy plate. The added sugars are the ones to watch. These are cane sugar, brown sugar, corn sweetener, corn syrup, glucose, fructose, honey, molasses, raw sugar, high fructose corn syrup, and malt syrup – to name a few. Sugar-sweetened beverages such as soda, flavored coffee drinks, sweetened teas, and sport and energy drinks are usually loaded with added sugar. If you drink any of these beverages try to limit to no more than 1 per day. After you meet that goal – aim for reducing further to 3 times a week and then once a week. Eventually indulge only as the occasional treat.
Dietary fat is not your enemy in summer !!
In fact, some is good for you. Do limit your intake of the unhealthy saturated fats (fatty red meats, cheese, butter, and whole milk dairy products) and avoid trans fats (foods with “partially hydrogenated oils,” found in some margarines and many processed foods). Replace these with healthy fats – oils, nuts, nut butters, avocado, and fatty fish. For example-
- Spread peanut butter on whole grain toast or crackers or with celery or an apple.
- Add avocado slices to your sandwich or salad; make fresh guacamole.
- 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 ground flaxseed to hot or cold cereal, yogurt, bread, pancakes, or baked goods.