Healthy Eating Tips for Summer

Ahhhhhh, it's summertime! The image of pasta salad, corn on the cob and watermelon is a beautiful testament to what summer is in our minds. Picnics, family gatherings, camp-outs and parties! Fun for everyone.

But what also comes with having less of a schedule is unhealthy eating habits rearing their ugly heads so I wanted to give you some tips that will keep you feeling your best throughout your break from school. Come September you can re-enter the halls looking vibrant because of all of your healthy choices!

HEALTH is not about being stick skinny like the models and movie stars. Quite honestly, because their jobs put so much effort on their weight and their shape, most of them are ridiculously UNhealthy. They skip meals, take pills and exercise incessantly to keep those numbers on  the scale down. That's not healthy.

As a growing teen, unhealthy habits can impede your development. Your brain as well as your body can suffer. Your job is to do what you can so your body is in tip top working order which will help to promote brain development, bone density, strong muscles and all day energy.

Here are some healthy tips I got from a Healthy Eating page on YoungWomensHealth.org:

1. Don't skip meals - plan meals and snacks ahead of time.
   • Believe it or not, eating 3 meals with snacks in between is the best way to maintain your energy and a healthy weight. You are more likely to choose foods that are not as healthy when you skip meals and are over-hungry.
   • Eat breakfast. 20% of teens skip breakfast, which makes them more likely to over-eat later in the day.
   • Eating away from home? Don't leave yourself stranded—take foods with you or know where you can go to buy something healthy and satisfying.
2. Learn about simple, healthy ways to prepare foods.
   • Try healthier ways to cook foods such as grilling, stir-frying, microwaving, baking, and boiling instead of deep frying.
   • Try fresh or dried herbs (basil, oregano, parsley) and spices (lemon pepper, chili powder, garlic powder) to flavor your food instead of adding less healthy toppings such as butter, margarine, or gravy.
   • Trim the skin and fat off of your meat—you'll still get plenty of flavor and it's more nutritious.
3. Sugar - avoid getting too much.
   • Sugary drinks are a big source of empty energy. This means that they contain a lot of energy (in the form of calories) that your body may not need, and they don't have vitamins, minerals, protein, or even fiber. Try diet sodas, sugar-free drink mixes, water, and flavored waters instead of regular drinks or juice. Even “natural” unsweetened juices contain a lot of energy you may not need. Don't go overboard—if you are going to drink regular soda or juice, try to limit the amount you drink to 4-8 ounces, one time per day.
   • Lots of sugar is also found in desserts such as cakes, cookies, and candies. It's okay to enjoy these foods once in a while as long as they don't replace healthier foods.
4. Be mindful when eating
   • Slow down when you eat. Try to relax and pace yourself so that your meals last at least 20 minutes, since it takes 20 minutes for you to feel full.
   • Listen to your body. Eating when you are hungry and stopping when you are full will help your body balance its energy needs and stay comfortable. Ask yourself: Am I eating because I'm hungry, or because I'm stressed or bored?
   • Try fiber rich foods, such as whole grains, vegetables, and fruits so you feel comfortably full.
5. Avoid “diet thinking.”
   • There are no good foods or bad foods. All foods can be part of healthy eating, when eaten in moderation.
   • You do not need to buy low carb, fat-free, or diet foods. These foods are not necessarily lower in calories—they usually have lots of other added ingredients to replace the carbs or fat.
   • YOU are more important than your weight or body size—believe it! Your health and happiness can be hurt by drastic weight loss plans. If you have not yet reached your adult height, rapid weight loss could interfere with your growth. Instead of trying extreme approaches, focus on making small lifestyle changes that you can stick with for life. This approach will leave you feeling healthier and happier in the long run.
Here's to YOU and here's to a HAPPY HEALTHY SUMMER!

Can someone pass the corn on the cob?