Summertime does not automatically equal eating light. People tend to be more active during the summer, but don’t eat healthier foods and also drink more alcoholic beverages. Read the full article from The Indianapolis Recorder here.
Everyone needs to drink 1/2 of our body weight in water in ounces per day. (Ex: if you weigh 150 lbs, you should drink 75 oz.) It’s important all the time, but especially in the summer, when we sweat more and burn more calories. When we’re thirsty, our body confuses being thirsty with being hungry. If you need flavor in your water, try infusing some fruit overnight in a pitcher with water. Try using oranges, lemons, or berries.
For summertime meals, try barbecuing more often. Grilled veggies are delicious! Grill some corn, carrots or zucchini and they’ll taste better. You should have lots of color on your plate. More specifically – half of your plate should be fruits and vegetables! Also make sure you have some heart-healthy fats on your plate. Instead of chips and dip, try having fruit, celery sticks or carrots with hummus or guacamole. They will fill you up and have plenty of fiber.
If you like sweets, eat more fruit! The darker the fruit, the less sugar is in it – for example berries have less sugar than watermelon.
For side items, turn to vegetables rather than processed sides with mayonnaise. Salads are great, but avoid putting so many extra condiments on top to where it becomes a high-calorie item.
1/4 of your plate should be a lean, high quality protein. Try a bunless burger, or steak or chicken kabobs. Stay away from processed meats like hot dogs and sausages. Good protein will keep you full and satisfied. As far as barbecue sauce, try to go all-natural. And even with that, use sparingly because it has a high sugar and salt content.
Smoothies are also great for summer. Try to use unsweetened almond or coconut milk as the base to avoid the extra sugar that comes from juices. Try adding protein powder or raw spinach, which is tasteless but loaded with nutrients. I also add ice to thicken the smoothie. Nice and refreshing!
Combine light exercise with these tips and you’ll have a very healthy summer!
Listen to the interview audio below:
Dr. Kantor’s greatly anticipated new children’s book, The Green Box League of Nutritious Justice, is now available. Be sure to order this highly reviewed book, filled with healthy living tips for the whole family. A portion of the proceeds benefit the Children’s Miracle Network.