Making nutrition a priority can be trickier than ever during busy summer months. But remember: food is
your fuel and summer is the perfect
time to be mindful of healthy food choices.
Naturally energize with food
Munch
more melon
Watermelon, honeydew and cantaloupe are packed with energizing vitamins,
minerals and antioxidants. Depending on the melon, you can consume a
good amount of vitamins C and B and potassium in just ½ cup. Melons also
contain 90 percent water which can help keep you hydrated. Add a ½ cup of melon to your lunch or make a fresh
melon salad.
Pack
in protein
Protein aids in
extending energy and keeps you feeling full longer. It's also essential for muscle repair and building. For all-day energy, add
high-quality protein to your meals. Choose poultry, lean meats, low-fat dairy
products, nuts or nut butters. Vary your protein to make sure you're getting
all essential amino acids.
Count
on complex carbs
Avoid energy "ups and downs" by including carbs.
Because carbs tend to break down more slowly they give your body more consistent energy. Include whole grain cereals, breads or pastas, fruits,
vegetables, beans or lentils in your summer meals. Swap white bread for a whole grain option. Balance
carbs with protein and healthy fats.
Wet
your whistle
Hydrate! The human
body is more than 50 percent water. When you're dehydrated, you
can become fatigued. Try sparkling
waters, teas or infuse your water with your favorite fruit or vegetable such as
cucumbers, lemons or berries. Or drink a homemade, healthy fruit
smoothie, fresh-squeezed juice or herbal iced tea. Remember—fluids can
also be obtained from some of your foods—such as the previously mentioned
melons!
Eat
for peak energy
A key to keeping
you and your family's energy levels up during the summer is to grab a
nutritious meal or snack every two to three hours. Healthy snack options include
trail mix with dried fruit and nuts, yogurt, popcorn, a fresh peach or nectarine, or whole-wheat crackers with peanut
butter.