The November 2011 “Nutrition Nook” advised as how to combat the winter blues with a nutritious diet, and now the changing weather brings along new challenges. Summer break does not mean that you need to break the healthy eating habits you acquired throughout the year. While boots are replaced by sandals and ice rinks by swimming pools, we replace our eating habits to reflect our change in activity as well. Though summer may represent a warm, care-free attitude, keeping a few tips can provide a happy, healthy, and nutritious season.
Ah…those long summer-sizzling days while Dad flips burgers at the ol’ BBQ. Summer is bookended by the two of the biggest barbeque days of the year, Labor Day and Memorial Day, with July 4th in the middle. Picnics and barbeques can be a fantastic way to achieve a balanced meal, if you choose your options wisely. Next time you are at a BBQ, consider these tips:
- Rather than go straight for the red meat, a great source of protein can be found in leaner meats such as turkey burgers and grilled chicken. For added benefits, you can enjoy them sandwiched between a whole wheat bun and fresh vegetables, instead of white bread and calorie-loaded sauces.
- Skip the potato chips and throw some vegetables on the grill; zucchinis, sweet potatoes, onions, and peppers are a great addition that will satisfy your snack craving.
- Avoid dousing your fresh vegetable salad in bottled dressing and opt for olive oil and lemon juice.
What’s a better way to cool down on a warm afternoon than with a trip to the ice cream store? Well….think again. While the “calcium excuse” for ice cream is the oldest in the book, the added sugar-intake and artificial flavoring of these pleasures can slow you down at times when you want to be most active; unfortunately, Slurpees are not a nutritious option either.
Thankfully, there are some convincing alternatives to your favorite cool treat! Fruit smoothies are just as chilly and (naturally) sweet and will provide added nutrients and vitamins straight from your kitchen! Just throw any frozen berries, mango, or peaches in the blender with your favorite juice for a whirlin’ drink. Add plain vanilla, non-fat yogurt for some real calcium and a creamier option. Try to steer away from iced coffees and cold sodas as well; the high caffeine content will dehydrate you when you need water the most.
So many fantastic fruits are in season in the summer – sliced citrus fruits, strawberries, watermelon, peaches, kiwis, and pineapple are cool and crisp and a great snack that will keep you full for longer. In particular, watermelon is rich in vitamin C, beta carotene, and lycopene, and is also 92% water, to keep you hydrated throughout the day.
You may remember late night snack parties in your bunk house or s’mores around the campfire from when you were a kid. But beware, even camp counselors and staff can fall prey to late-night eating. Be conscious of what you intake at what hour, because midnight eating does not allow your body to digest fully and will make you sluggish in the morning. Not great for someone who has to get up and go, go, go!
Summer provides some fantastic opportunities for healthy eating and activity. Take advantage of the outdoors and summer weather by grabbing a friend and walking, running, swimming, or any of your other favorite sports. Obviously, do not forget your bottle of H2O and lather up with the appropriate sun-protection.
Wishing you a happy and healthy summer!
The SCW Nutrition Club wishes the best of luck to our outgoing President Sarah Edinger who will be a graduate student at NYU Steinhardt Nutrition Program next year. Thanks for making the SCWNC what it is today! Look out for SCWNC ’13 for more nutritious initiatives!