It can be easy for healthy eating to get off track in the summer. Here are some tips for staying healthy while still having fun in the sun.
- Eat small frequent meals
- Eat a healthy breakfast. This will help increase your energy and prevent overeating later in the day.
- Eat every 3 to 5 hours. This will help keep energy levels consistent.
- Plan ahead
- Pack healthy foods for day trips to the beach or picnics in the park.
- Eat a healthy snack before a party or barbecue. Arriving on an empty stomach can cause you to overeat and make less healthy food choices.
- Watch portion sizes
- Choose smaller portions of high-fat creamy pasta salads and coleslaws. Reduce calories by making your own, using a low-fat dressing or a plain yogurt.
- Keep treat portions small, such as ice cream or strawberry shortcake.
- Be sensible with alcohol
- It is best to limit alcohol consumption as it is high in calories. One drink is considered 1 bottle of beer (355 ml), 5 oz of wine or 1.5 oz hard liquor.
- Try a light beer or wine spritzer (wine mixed with soda water).
- Drink plenty of fluids
- You need extra fluid when the weather is hot. Water is the best choice since it hydrates without adding calories.
- Choose no-sugar added beverages. Use fresh fruit and herbs to add flavour yourself.
- Drink water regularly throughout the day to stay hydrated.
- Fill up on vegetables
- Fill half your plate with leafy salads, raw vegetables or grilled veggie kabobs. This will leave less room for higher calorie foods.
- Try a cold soup, like gazpacho, for a refreshing serving of vegetables.
- Practice mindful eating
- Pay attention to what you are eating. Savour the flavours and enjoy every bite. You will be more satisfied with a smaller portion.
- Eat when you are hungry and stop when you are satisfied, not stuffed.
- Make over your recipes
- Cut back on the fat, sugar and salt in your recipes. Include more vegetables, fruit, whole grains and lean protein.
- For new recipe ideas, sign up for a Healthy Cooking class at Sobeys. Watch our chef prepare a healthy meal and get nutrition tips from our dietitian.
- Stay active
- Aim for at least 150 minutes of physical activity per week. Count activities that last 10 minutes or more.
- Try going for a walk early in the morning or later in the evening to beat the heat. Or head to the beach or pool for a refreshing swim.
- Set realistic goals
- Small lifestyle changes can help you reach your health goals.
- The best time to start making lifestyle changes is right now. Every little bit helps.
Hungry for more? Like @SobeysDietitian on Facebook and Twitter for more tasty tips and recipes or receive our schedule of events and Healthy Bits & Bites Newsletter directly to your inbox. Register at www.sobeyspharmacy.com/newsletter.
New Glasgow Nutrition Events
Sign up for Teresa’s Slimmer Summer program! Tuesdays, July 17, 24 and 31, 10:30 a.m. to noon, Sobeys Westside; and Thursdays, July 12, 19 and 26, 5-6:30 p.m., Sobeys Aberdeen. Contact Teresa to register: Voicemail: 902-755-3645; E-mail: Teresa.firstname.lastname@example.org.
Teresa Flynn is Sobeys Dietitian in New Glasgow
Tomato Avocado Salsa
Makes 3 cups or 750 ml
2 medium Avocadoes, ripe
½ cup 125 ml Sweet onion, chopped finely
1 cup 250 ml Orange pepper, chopped
1 cup 250 ml Plum tomatoes, diced
¼ cup 60 ml Cilantro, chopped
1 tsp 5 ml Lime zest
2 tbsp 30 ml Lime juice
2 tsp 10 ml Honey
¼ tsp 1 ml Pepper
1. Slice avocado in half and remove pit with a spoon. Peel the skin and cut avocado into chunks.
2. Combine avocado, onion, orange pepper, tomato and cilantro in a medium bowl.
3. Mix lime zest, juice, honey and pepper in a small bowl. Pour over salsa and toss gently to coat.
Nutrition Information per Serving (¼ cup or 60 ml):
Fat 5 grams
Carbohydrate 6 grams
Fibre 3 grams
Protein 1 gram
Sodium 4 milligrams
Tip: Let this salsa sit for 15 minutes for more flavour.
Source: Sobeys Dietitians