Summer Nutrition Tips for You and Your Family
By Lisa Metzgar, PhD – Nutrition Tidbits
Summer time means more outside time, more activity, warmer temperatures, and a yummy array of fresh produce. Here are a few tips to keep you healthy and enjoying the summer months.
- Make sure you are getting enough water. As the temperatures heat up, we will be sweating more and increasing our need for water. Make sure you are drinking at least 64oz. of water to make sure your body gets enough. Stay away from sugary drinks like soda as those tend to dehydrate you more than hydrate. If you do have caffeinated drinks like iced coffee, make sure you drink an addition glass of water for every caffeinated drink.
- Make sure you are getting enough minerals. As you sweat more, you tend to create an imbalance in your electrolyte balance. This can result in muscle cramps. Make sure you are taking a good quality multivitamin/multimineral and add some extra sources of potassium. Bananas are a great source.
- Berries are ripe, juicy, and great to add to your daily diet. Berries are great for keeping blood sugars balanced so you don’t experience that warm afternoon crash. Try starting your day off with eggs and a small bowl of berries. Kids love them!
- Farmer’s Markets are popping up all over the country. Find one near you and make it a weekly stop. Farmer’s markets are one of the best places to buy your vegetables because you can find fresh, organic, and locally grown produce. There is no comparison on flavor and freshness when you buy local and fresh.
- Salads are a great way to eat a variety of fresh vegetables for summer. You can even add delicious fruits. When it is too hot to cook, whip up a big salad,just watch the dressing. Try making your own dressings from olive oil, balsamic vinegar, and herbs. I also just like drizzling olive oil with a squeeze of lemon for a light and tangy dressing. To make a creamy dressing try using hummus.
- Grilling is prefect for summer. Why heat up the kitchen when you can cook a yummy and healthy meal on the grill. There are many varieties of meat that work on the grill as well as vegetables. Try grilling up chicken breasts and portabella mushrooms or fresh fish with grill asparagus.
- Smoothies are a perfect summertime treat. Try frozen berries, add a banana, and a little bit of Greek yogurt and you have a creamy cold dessert.
Here’s to a happy and healthy summer!