There’s always so much to celebrate during the summer months – from weddings to graduations, plus national holidays – spanning the months from May through September. With parties likely scheduled to accompany the celebrations, and with the days getting longer and offering more of an opportunity to fill up the hours outside of work, here are some tips on how to eat healthier and stay active.
Tips for healthy summer eating
Portion control is key
Focus on eating proteins, like chicken, fish, or beef, and non-starchy vegetables FIRST. When you arrive at a Summer party and the table is full of all kinds of foods, choose your protein foods such as chicken, beef, pork and fish, and vegetables such as salads and grilled vegetables, and then starches such as bread, chips, corn and potatoes. Eat the protein and non-starchy vegetables first. After you eat these healthier options, you will already be somewhat full and less likely to overeat on the starchy foods.
Not Every Fruit is Equal
Summer also provides us with many fresh fruit options. Fruit is a great sweet treat with lots of vitamins, minerals and fiber, but it also contains fructose, or fruit sugar, and those calories can add up if eaten in large amounts. And, if you have diabetes, fruit will raise your blood sugar, so it’s important not to eat too much fruit at one time.The best advice for fruit consumption is not to exceed 2 servings per day if you are on a weight loss journey or have diabetes.
Most servings of fruit have about 80-100 calories, and one serving of fruit may look like:
1 cup of fresh, frozen, or canned fruit
1/2 cup of dried fruit
1/2 cup (4 oz) of 100% fruit juice
1 small apple, banana or orange
½ cup of grapes
2 small kiwis
Fruit choices matter
Choose fruits high in fiber and low in calories. Some fruits, like bananas, dates, and dried fruit, have a higher sugar content and calorie density.Some fruits are more beneficial due to their low calorie content and high fiber and antioxidant content. They can also help keep you full and reduce inflammation. Fruits like berries (blueberries, strawberries, blackberries, and raspberries), grapefruit, kiwi, apples, watermelon, oranges, pineapple, pears, and cherries have all these added benefits.
Eat fruit whole, rather than juicing it
Juicing removes the fiber, which can lead to a rapid rise in blood sugar and can make you less full.Finally, pair fruit with other healthy foods for a balanced meal. Eating fruit by itself will raise blood sugar quicker than eating it with or after a meal containing protein and healthy fat.
Weight loss is primarily about balancing calorie intake and expenditure. If your overall diet is healthy and balanced, including fruit in moderation shouldn’t interfere with your weight loss goals. And, you can always consult with a registered dietitian or healthcare professional for personalized advice.
Recipe for Health: Grilled Summer Veggies
Our dietitians shared one of their favorite summer recipes from Eating Well. This grilled summer vegetable recipe takes advantage of all the healthy, fresh produce available during the summer months.
Get the recipe here (external link)
To learn more about the Longstreet Clinic Center for Weight Management and our team of bariatric experts, click here.
