Get fit in time for the summer. 28/03/2022

– Eating healthy for summer doesn’t have to be about depriving yourself or losing weight.

– Focus on positive changes and things you enjoy to meet your health goals, experts say.

Tips for a healthier summer

1) Planning is everything. Between summer vacations and barbeques, it can be hard to commit to nutrition goals. In order maintain consistency in your diet, outline a plan of action. While it may be tempting to go cold turkey on junk food, dessert, and soda, it’s important to be realistic when setting your goals. Don’t be afraid to allot cheat days so that you can still enjoy your share of delicious food this summer.

2) Hydrate…and then hydrate some more. If you’re looking to round out your diet and live healthier, increasing your water intake is essential. According to health professionals, the average adult should drink at least 64 fluid ounces of water per day – that’s half a gallon!. You can also drink more tea and eat fruits with high water content like watermelon and pineapple.

3) Watch out for hidden sugars. Sugar can be a big factor in weight gain, and added sugar may be hiding where you least expect it. While processed foods like granola bars may be a convenient choice when you’re on the go, you may be shocked by their high sugar content. Many popular granola bar brands contain twice as much sugar as a chocolate bar! Instead, try these easy homemade granola bars, which are sweetened with honey. Always be mindful of the nutrition label, ingredients, and portion size when choosing snacks, and try to keep it fresh and homemade when possible.

4) Cut the carbonation (at least the sweet kind). One of the easiest and most effective changes you can make in your diet is cutting out soda. Even if you only order soda when you go out to eat, opting for water or unsweetened seltzer is a simple and rewarding decision. One 20 ounce bottle of Coke will set you back 240 calories and a whopping 65g of sugar, which is more than five times the daily sugar intake recommended by the FDA. If you’re an avid soda drinker, quitting soda will make a huge difference.

5) Always be (meal) prepared. Preparing your meals for the week ahead will help you eat healthy foods and mindful portions, not to mention saving you time and money! Even if you only prep for one meal a day, it’ll make a big difference and help you stay on track with your nutrition goals.

6) Pack a cooler. If you’re heading to the beach or on vacation, it can be tempting to default back to fast food or snacks. Instead, set out with a well-stocked cooler filled with cold water, fruit, pre-portioned snacks and/or homemade meals. You’ll save money and ensure that you stay on track with healthy eating.