Your littles are home from school, your routine is no longer, and the days seem never ending at times: welcome to summer break. From popcorn at the movies, Cheez-its by the pool, drive-thrus after the zoo, cookouts with friends, and not to mention it is ice cream sandwich and smores season—it’s easy to get tangled in a poor nutrition web during these hot days.
- Plan ahead
When it comes to meals and snacks on the go, if you at the very least pack some healthy foods, you’re already one step ahead. Think cut up fruits and veggies, whole wheat bread for those packed sandwiches, protein to keep you going (nuts, dried chickpeas, string cheese, hard boiled egg, peanut butter), and lots of water. It’s inevitable that the sweet and salty treats may find you this summer, but if you can give yourself healthy options as well, you’ll be more balanced.
- Portion Control
If you think this dietitian is telling you that you can’t have an ice cream cone this summer, think again. However, it is important to consider how large that cone is and how often you’re having it. One scoop should be enough to fulfill that craving, eat it slow so you can enjoy it. Or, was that smore so good that you decided to have 3? It is so easy to tell yourself once you’ve already indulged that a little bit more won’t hurt—but those “little bit mores” add up and eventually you’ll reap the consequences. The same goes for those snack foods like popcorn, Pirates Booty and chips; look at your nutrition label and stick to the serving size. To do so, you’ll have to stop eating out of the bag—so grab a bowl and start counting those well-deserved 55 Goldfish crackers.
- Make Breakfast Count
The days are long and there’s lots of opportunities for eating all the things but starting your day with a fulfilling meal can make all the difference. By nourishing your body with protein and fiber first thing in the morning, you will be fuller longer and less apt to make poor eating choices the rest of the day. More thoughts on a healthful breakfast can be found here.
- Watch The Sugar
Have you ever noticed how you feel after consuming high amounts of sugar? It’s that sugar rush and crash feeling I’m talking about, and it’s not a good one. The heat alone can be so draining on the body and you need to be fueled by the good stuff to push through. Adding high amounts of concentrated sugar will make you feel sluggish, and just plain gross. If you know sugar is your downfall, read this this to help get back on track.
- Stay Hydrated
Often times when you’re out in the heat you tend to feel super hungry. It’s typical that this hunger is actual thirst. Your body gets dehydrated so much faster, so pay attention to the color of your urine and be aware of the amount of water you’re getting. Aim for at least half of your body weight in ounces (i.e. 70 ounces if you weigh 140 lbs); but if you’re outside (especially SLAM’n outside), you want to increase this intake even more.
- Pack It Up
By now, you have likely busted out your cooler bag for the season and are prepared for on the go outings and meals—with that, do you know what to pack? If you think throwing leftover pizza in the cooler is terrible, keep in mind, if you’re eating a proper portion (say 1-2 pieces) and adding in those packed fruits and veggies, you are doing well for yourself. If you have time to get more fancy, here is a list of some basic on the go lunch ideas that you can make your own:
-pita filled with veggies and hummus
-egg salad (made with plain Greek yogurt) sandwich on whole wheat bread
-lean lunch meat sandwich
-bean/chickpea salad
-chicken wrap filled with veggies and yogurt-based dressing
-BLT
-avocado and egg wrap
-peanut butter and jelly
-mozzarella and tomato “salad”
-rice and bean taco bake
-leftovers
-apple, rice cake, nut butter “sandwich”
-cold oatmeal or quinoa with all the healthy toppings (travels well in a mason jar)
While these ideas are fun and will give you variety in your packed cooler, remember that having a pb&j every day is just as sufficient, too, (not to mention, it’s a healthy choice when using whole-wheat bread and high-quality peanut butter). The key is to incorporate the healthy foods while drinking water and keeping whatever you choose for your unhealthy “sides” in proper portion control. Have a fun summer and Balance Like A Mother!
Recent Comments