How To Stay On Track This Summer
Summer is in full swing, and many of us find ourselves drawn to outdoor gatherings, vacations, and… seasonal treats. While it's tempting to let your nutrition goals fly out the window in the summer, it’s important to stay on track if you want to reach your goals. Here are some practical tips to help you stay on track with your nutrition goals this summer:
1. Plan Ahead:
Before heading out for the day or attending an event, take a moment to plan your meals and snacks. This can prevent impulsive choices and ensure you have healthy options readily available. Pro tip: when attending a BBQ or party, bring whatever healthy option you want to eat and you’ll not only avoid showing up empty handed: you’ll also have an option to avoid indulging in less healthy options.
2. Stay Hydrated:
With hotter temperatures, it's crucial to stay hydrated. Keep your emotional support water bottle handy, and aim to drink plenty of water throughout the day.
3. Embrace Seasonal Foods:
Take advantage of the fresh fruits and vegetables that are abundant during the summer months. Incorporate colorful salads, smoothies, and grilled veggies into your meals to add variety and nutrition. The more colorful, the tastier.
4. Practice Portion Control:
It's easy to overindulge when faced with tempting foods at BBQs or parties. Be mindful of portion sizes and listen to your body's hunger cues. Enjoy smaller portions of treats and balance them with healthier options, and make sure you don’t set up camp at the snack table (it’s a slippery slope when you park it by the chips!).
5. Choose Lean Proteins:
Opt for lean protein sources such as grilled chicken, fish, tofu, or beans. Protein helps keep you feeling full and satisfied, reducing the temptation to snack on less nutritious foods. Pro tip: eat something before heading to a party so you are less likely to snack!
6. Be Mindful of Alcohol Consumption:
This tends to be one of the toughest things to maintain control over in the summer. What is it about the warmer weather that makes us crave having a drink?! Alcoholic beverages can be high in calories and often lead to poor food choices. If you choose to drink, do so in moderation and alternate with water. Set a limit for yourself before your first beverage!
7. Prepare Healthy Snacks:
Pack nutrient-dense snacks like nuts, yogurt, or cut-up fruits and veggies for outings or road trips. Protein bars or protein powder are another easy option to throw in your bag. Having these on hand can prevent you from reaching for less healthy options when hunger strikes.
8. Enjoy Treats in Moderation:
Summer is a time for FUN, and it's okay to enjoy some treats. Instead of completely avoiding your favorite foods, savor them mindfully and pick and choose the occasions in which you indulge.
9. Stay Active:
Take advantage of the beautiful weather with your physical activity! If you aren’t a gym goer, you can try swimming, hiking, or simply taking a walk after dinner. Staying active can help you stay on track.
10. Seek Support:
Share your nutrition goals with friends and family who can encourage and support you. Consider joining a nutrition-focused community or hiring a coach to help you stay accountable and make the best decisions possible for you.
Staying on track with your nutrition during the summer doesn't mean sacrificing fun or not enjoying your summer. By planning ahead, making mindful choices, and maintaining balance, you can enjoy the season without giving up on your goals. Remember, consistency and moderation are key to a sustainable approach to nutrition all year round. Here's to a healthy and enjoyable summer!
