Car Trips, Family Gatherings and 90-Degree Days Can Wilt Healthy Eating Habits.
Here are Some Tips for Being Well Nourished All Summer Long
FISHERS, Ind., July 14 /PRNewswire/ -- Summer may be the favorite time of year for most people--but it can also cause good nutrition to take an extended vacation. Not only is the season overrun with high-calorie foods and erratic eating opportunities, but the demands on the body are greater as well. Summer sports and outdoor chores combine with heat, high humidity and sun exposure to put stress on muscles, joints, bones and fluid levels.
For kids and adults alike, nutrition in the summertime is more important than ever. So what's the answer? These tips can help:
Get Your Fill of Water. Hydration is critical, especially in the southern states where the sudden transition from air conditioning to high heat can shock the body. To help avoid muscle cramps and headaches--and to nourish skin--drink plenty of liquids, especially water. The American Journal of Clinical Nutrition outlines the following choices along with the maximum recommended daily eight-ounce servings: water (9 for women, 13 for men), unsweetened tea (8), unsweetened coffee (4), diet sodas and calorie-free beverages (4), skim or low-fat milk (2), 100% fruit juices, whole milk, or sports drinks (1), soft drinks or juice drinks (1).
Find a Farmer. There isn't a better time of year to visit local farmers markets where an amazing array of healthy produce awaits. Many vegetables are high in nutrients and fiber--kale, chard, and mustard greens offer Vitamins C and E, which are good for eyes strained by the sun. Potassium-rich potatoes and spinach help avoid muscle cramps as well. Try putting vegetables on the backyard grill along with your main course for a special treat.
Up Your Fruit Quotient. The sun can wreak havoc on skin during outdoor activities. To nourish skin, complement your increased water intake with fresh fruit like raspberries, blueberries, and strawberries, all of which have antioxidants and vitamin C. Bananas are also good sources of potassium; make smoothies or fruit kabobs to add variety. Freeze-dried Funky Monkey(TM) Snacks are also a good fruit alternative--crunchy, bite-sized 100% real fruit snacks that are nutritionally equivalent to their fresh fruit counterparts and made with bananas, pineapples, apples, papaya, raisins, and acai.
Lighter is Better. Eating smaller meals more often is always a good idea, but especially in summer when people tend to miss eating at meal times or are suddenly presented with a picnic or party smorgasbord. Lighter fare is also a good way to get nutrients without excessive calories--make gazpacho or other cold soups, and try BBQ alternatives like turkey or skinless, marinated chicken. Chili is another convenient and fun summertime entree; make a potful in advance, using nutrient-rich chicken or vegetables, so it's on hand when no one feels like cooking.
Go Fishing. Fish, along with lean meats, beans, chickpeas, and soy products, are all high in protein, making them great not only for muscle development, but also to help hair that is overcome by exposure to sunlight and saltwater. Grill fish for a great summertime meal--and while you're at it, up your consumption of eggs, another important source of protein.
Limit High Calorie Treats. It's easy to make ice cream a habit during warm weather, but ice cream, not to mention cookies, popsicles, pies and fried desserts, can add fat and calories much faster than increased summertime activity can work off. Newer low-fat versions of ice cream or sorbet are better-tasting than ever; another alternative is to eat a healthy meal and then plan an after-dinner diversion to take everyone's mind off big desserts.
Think About the Kids. Erratic eating can be especially hard on children during the summer--and their demand for treats can ruin anyone's commitment to good nutrition. Try to maintain a regular meal schedule as much as possible, and keep only healthy snacks in the house, so no one is tempted. Having healthy snacks in the car at all times also helps when kids suddenly start complaining. Funky Monkey Snacks are easy to carry and better for kids than dried fruit or fruit snacks (dried fruit does not preserve all the nutrients of fresh fruit, and fruit snacks often contain added sugars, colors, flavors and preservatives.)
About Funky Monkey Snacks:
Funky Monkey Snacks are all-natural, real fruit made using a proprietary freeze-drying process that creates "Fruit That Crunches!(R)" while retaining fruit's natural goodness. Funky Monkey Snacks are 100% fruit with no added sugar, colors, flavors or preservatives. Each 1 oz. bag contains three servings of fruit, providing a delicious and nutritious snack choice that helps support healthy living. For more information, visit www.FunkyMonkeySnacks.com.
Fruit That Crunches is a registered trademark, and Funky Monkey is a trademark, of Freeze Dried Partners LLC. All other trademarks and/or registered trademarks contained herein are the property of their respective owners.
