15 summer nutrition tips to help you stay healthy this season – Yahoo News

Adriana Urbina is an In The Know cooking contributor. Follow her on Instagram and visit her website for more.
Don’t let the sun and fun distract you from healthy living! Following a few easy-to-remember tips can help you navigate the hot summer months and stay radiant and full of energy, regardless of what your busy schedule holds.
See below for my top 15 summer nutrition tips:
1. Always have some healthy snacks on hand. Here are some ideas: 
Fruit
Seeds
Protein pancakes
Unsweetened dark chocolate (70% and up)
Reduced-fat string cheese
Greek yogurt
Fresh veggies
Protein powder or protein shakes
Pea chips or other vegetable chip
2. Limit (or outright avoid) alcoholic drinks.
Excessive alcohol consumption can contribute to unwanted weight gain, among other things. It’s not that you have to stop drinking — just try and do it in moderation and choose lower-calorie drinks like light beer, a small glass of wine or hard liquor mixed with club soda.
3. Drink water consistently.
It’s not unusual for me to have a 1- or 1.5-liter bottle of water with me to keep water cold for a long period of time. Insufficient water intake can cause you to eat more calories, diminish healthy weight management and hinder your physical activity goals.
4. Be smart when dining out. Here are some ideas:
Order a salad topped with protein
Order salad dressing on the side
Don’t order fried foods (onion rings, french fries, mozzarella sticks, fried chicken, etc.)
Pass on desserts
Limit or avoid alcohol
Don’t order meals containing ham, sausage, hot dogs, deli meats or other highly processed meats
Avoid ketchup, gravy, sweet salad dressings and barbecue sauce whenever possible
Choose broth-based soups instead of creamy soups
Avoid eating fatty cuts of meat
5. Fruit is always a good snack idea.
Having fruit high in water content helps with hydration. These are also among the best ways to avoid overeating and dining out more than necessary.
6. Choose nutritious protein foods for grilling
Chicken breast
Shrimp
Lean grass-fed beef
Turkey
Salmon
Other fish or seafood
Turkey burgers
Veggie burgers
7. Servings:
Fill 1/4 of your plate with protein foods
Fill 1/4 of your plate with fiber-rich starches
Eat non-starchy veggies and protein foods first
Add healthy fat to each meal (avocados, olive oil)
Consume two to three servings of calcium-rich dairy foods or plant-based equivalents daily
Avoid added sugars and processed grains (such as white bread and white rice)
8. Maintain good electrolyte balance. 
Drinking water is important, but if you’re working out or being active outdoors for long time periods, consider adding a drink with electrolytes to your hydration plan.
While water is sufficient for physical activity that lasts for under an hour, if your sweat session lasts more than 60 minutes, choose a sports drink or gel in addition to water to keep your electrolytes balanced and energy levels high.
9. Keep fresh fruit and veggies on hand — and use the fruit in the below protein shake recipe
Water
Ice
Protein powder
Your favorite fruit
Chia or flax seeds
10. Practice meal prepping.
Prepping meals comes in handy any time of year, but especially during the summer when you’re likely always on the go, vacationing or busy with activities.
11. Don’t drink your calories. 
Consider protein-rich smoothies to keep you full, increase your metabolism, and help you maintain lean muscle without added sugar and other empty calories.
12. Avoid skipping meals. 
Doing so can lead to physical and mental fatigue — and might tempt you to overeat at your next meal.
13. Plan your snacks and meals ahead of time. 
14. Take the temptation out of your house (chocolate, processed food, etc.).
15. Bring a healthy dish to social gatherings. Here are some ideas:
Vegetable salad with protein
Vegetable tray or side dish
Fruit plate
Mixed nuts
Chicken or fish for grilling
If you enjoyed this article, check out this healthy grapefruit and peach salad!
The post 15 summer nutrition tips to help you stay healthy this season appeared first on In The Know.
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