Healthy summer eating can be a challenge. You might have meals at different times, or you may tend to snack a lot when you visit with friends. Plus, sugary and high-calorie foods ( ice cream, anyone?) are calling your name when the weather heats up!

While it’s okay to indulge in a treat every now and then, there are a few things you can do to keep junk-food cravings and dehydration at bay. Here are six tips for eating healthy this summer:

1. Eat breakfast every morning.

Breakfast is truly the most important meal of the day! While eating breakfast is essential year-round, don’t forget to eat as soon as you wake up during the summer — even if you’ve slept in. This will help you start your day off right by fueling your body and speeding up your metabolism, which slowed down while you were sleeping.

It may be tempting to munch on a Pop-Tart or another sugary breakfast food while you’re on vacation, but try to eat whole grains and/or protein for your morning meal instead. Oatmeal, Greek yogurt, and whole-grain cereals are great choices for breakfast, since they’ll give you the energy you need to carry on with a beautiful summer day!

2. Make fruits and veggies your new best friends.

Fruits and vegetables peak during the summer, which means they’ll cost less at the grocery store and taste the best this time of year. You can also make a family event out of produce shopping by visiting your local farmer’s market. This is a great way to support area farmers, shop local, and feel more connected to your community.

Many people are actually less hungry in the summertime, or they crave lighter, cooler foods (like produce) that take the edge off the heat. You can take advantage of this by eating things like salads, fresh fruit medleys, and grilled chicken and veggie kebabs. Not only can healthy summer eating taste great; it lets you get out of the hot kitchen!

3. Drink water all day, every day.

Drinking plenty of water is always essential to staying healthy, especially in the heat of the summer. It nourishes your skins, lets your muscles work properly, and keeps you full between meals. Increasing your water intake during the summer can also prevent hyperthermia and heat stroke by keeping your body cool.

To stay hydrated, bring a reusable, insulated water bottle with you wherever you go, and refill it often. In addition to drinking water, you can get H20 by enjoying produce with a high water content. Remember: Fruits and veggies are your new best friends! Look for cucumber, watermelon, pineapple, tomatoes, and other water-dense summer staples.

4. Travel with healthy snacks.

A vacation doesn’t have to derail your healthy summer eating plan. Before you travel, pack healthy to-go snacks like pre-cut veggies and hummus, unsalted nuts, and whole-grain crackers and peanut butter. You’ll avoid temptation from greasy fast food or sugary gas station snacks, and you’ll save money!

This tip also applies if you’re staying in a hotel suite with a food prep space, or an Airbnb with a kitchen. Buying fruits, vegetables, lean meats, and whole-grain bread to keep in your room or condo lets you cut down on the number of times you’ll eat out at restaurants with salty, high-calorie dishes.

5. Be intentional, even at special events!

It’s easy to let your healthy summer eating goals fly out the window when you’re at a restaurant or a small gathering with loved ones. But intentional portion control is still important during these situations — not to starve or deprive yourself, but to choose foods that will actually fill you up without slowing you down. 

Try filling half your plate with vegetables, then adding 4-5 ounces of protein, and finishing your meal with ½ cup of carbs. You can also enjoy a small dessert (3-4 bites, like a cookie or mini cheesecake).

If you’re at a restaurant or barbecue, weigh your options before digging in. For example, you could skip the burger bun, or you could pass on potato salad in favor of green veggies. And while a friend’s outdoor summer wedding may already have a pre-set menu, choose a lean protein like chicken or fish if that’s an option. 

6. Don’t feel guilty for treating yourself.

Summer is the perfect time for ice cream with the family, barbecues with friends, and drinks on the patio with coworkers. And when you’re on vacation, the occasional treat can help you enjoy your getaway that much more. After all, who wants to spend their summer worrying about sugar and calories when there’s too much fun to be had?

You should be able to enjoy these things in moderation without feeling guilty or depriving yourself! Just make an effort to get back to your healthy summer eating plan tomorrow. (And if you overindulged yesterday? Water, fruits, and vegetables will help you recover and feel much better today.)

With these healthy summer eating tips, you can stick to your wellness plan and personal goals while still enjoying delicious foods. And don’t forget, those ice cream cones are okay in moderation. After all, you should enjoy your summer! 

If you’re looking for guidance on setting personal goals and sticking to a healthy eating plan this summer, a local wellness coach can help.

The Lafayette Family YMCA is a community dedicated to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram.

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As it turns out, there are plenty of options that you didn’t know were good for your heart. We dug into the facts behind these nine heart-healthy (and delicious) foods.

1. Almonds

Some people steer clear of almonds because of their high calorie and fat content. But all nuts are relatively high in calories, so you can eat a small handful of almonds (or 1.5 ounces) each day. And their fat is monounsaturated — which studies have shown can lower cholesterol. This means almonds can help you lower your risk of cardiovascular disease.

Almonds are also high in protein and fiber, so eating them can help you lose weight. Protein lets you feel full after eating a handful of almonds, and fiber aids in digestion.

2. Avocados

Avocados are another high-fat food that people may avoid, but the fruit contains monounsaturated fats. Research has linked this healthy fat to a lower risk of cancer, type 2 diabetes, and heart disease. In fact, eating one avocado a day can boost your heart health by lowering LDL cholesterol.

Besides “good” fats, avocados are full of fiber and antioxidants. You can enjoy avocados as a sandwich or salad topping, or by mashing up the fruit into guacamole. Make sure to swap out high-fat corn chips for fresh veggies to dip in the guac!

3. Berries

Love blueberries and strawberries? They affect your heart more than you may think. In a Harvard study of 93,600 women, researchers analyzed their different diets. The women who ate three half-cup servings each week were 34 percent less likely to have a heart attack.

Berries are also full of anthocyanins, anti-inflammatory compounds that fight heart disease. So go ahead and load up your smoothie, cereal, or yogurt with blueberries and strawberries!

4. Dark Chocolate

Who says chocolate is always a guilty pleasure? Dark chocolate contains antioxidants and flavanol, a disease- and inflammation-fighting chemical.  Eating flavanols can help you lower blood pressure and improve blood flow to your heart.

Dark chocolate also has fewer calories than other types, and it can help you lower LDL and prevent plaque buildup. Make sure you limit the sweet treat to 1 ounce a day, and look for at least 60 percent cacao in your chocolate.

5. Flaxseeds

Flaxseeds may be small, but their nutritional value is mighty! The seeds contain plenty of magnesium, potassium, zinc, fiber, and proteins. You’ll also find lots of alpha-linolenic acids (ALA) in flaxseed. This omega-3 fatty acid will help you fight off inflammation and cardiovascular diseases.

Omega-3s also help your body regulate blood clotting and artery wall contraction. What’s more, healthy fats help your heart beat at a steady pace. All the more reason to top your soups and salads with heart-healthy flaxseeds!

6. Golden Kiwis

While the green kiwi you’re used to has lots of antioxidants, try its cousin the next time you’re at the grocery store. Per serving, golden kiwi has more polyphenols (an antioxidant) than green kiwis.

Why load up on the antioxidants? These molecules prevent unhealthy fats from oxidizing in your arteries. Eat golden kiwi to avoid inflammation and plaque buildup!

7. Lean Meat

Not all red meat is full of saturated fat that will raise your blood cholesterol levels. In an American Journal of Clinical Nutrition study, researchers assigned people to one of four diets. The subjects on a daily diet that included 4 ounces of lean beef decreased their LDL levels by 10 percent.

What does this mean for your daily diet? If you’re sticking to 95 percent lean beef, you can lower your cholesterol and risk of heart disease. Try cuts like round, chuck, or top sirloin for the best lean meats.

8. Peanut Butter

Some people avoid peanut butter because it contains saturated fat. While this is true, it helps to look at the amount of each ingredient to determine how healthy a certain food is. For example, one serving of peanut butter (about 2 tablespoons) contains an 80/20 ratio of unsaturated to saturated fats.

People who eat peanut butter are less likely to develop heart disease or type 2 diabetes. That’s because peanut butter has 12.3 grams of unsaturated fat per serving, which helps in reducing LDL cholesterol.

9. Purple Potatoes

If you’re worried about packing on the pounds with potatoes, we have good news. Participants in a University of Scranton study didn’t gain weight after eating purple potatoes. This was thanks to the vegetable’s lower glycemic index and inflammatory elements.

Purple potatoes also contain a unique blend of antioxidants like anthocyanins. Eating plenty of anthocyanins can help you lower high blood pressure levels and reduce your risk of heart disease.

Add these nine heart-healthy foods into your diet to boost your cardiovascular health! If you need help preparing these foods or want ideas on how to incorporate them into family dishes, don’t worry. Ask your local community center if they offer a learning kitchen or healthy cooking classes.

The Lafayette Family YMCA is a community dedicated to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram, or visit our website here.

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In this blog, we’ve outlined nine foods (and drinks) that are actually bad for you, as well as healthy alternatives to each one.

1. “Low-Fat” or “Fat-Free” Foods

In the 1950s, heart disease was the leading cause of death for Americans, especially those with meat-heavy and cholesterol-rich diets. Health experts hoped that by urging people to reduce their fat intake, cholesterol levels and heart complications would go down—even though this remained a hypothesis and not a proven fact. 

But while heart disease-related deaths plummeted between the 1970s and 1990s, the condition itself remained constant despite the low-fat diet fad. That’s because manufacturers replaced fat with large amounts of sugar to compensate for the flavor food loses when you remove fat. And too much dietary fructose (or sugar) has been proven to contribute to cardiovascular disease, as well as type 2 diabetes and metabolic syndrome.

Instead of automatically selecting low-fat or fat-free snacks and meals, add healthy, low-sugar fats such as olive oil, avocados, and salmon into your diet.

2. Granola

Whole-grain granola might seem like the perfectly balanced breakfast, but some types have up to 50 grams of sugar in just a ½-cup serving. That’s more than a 12-ounce can of Coke! The oat-based food is especially unhealthy if it contains ingredients such as brown rice syrup, dextrose, or evaporated cane juice.

To avoid the sugar rush, Indianapolis-based dietitian Annessa Chumbley recommends making your own granola at home. This way, you’ll know exactly what’s in your breakfast or snack, and you can limit the amount of sugar you add. Try this delicious, nutritious, and easy granola recipe with your family!

3. Apple Juice

Apple juice (and other fruit juices) may contain vitamins, minerals, and antioxidants, but it also lacks fiber and is chock full of liquid sugar—the only part left of the actual fruit after processing. In fact, one 12-ounce serving of apple juice contains 165 calories and 39 grams of sugar. That’s 25 more calories than a can of Coke, and just one less gram of sugar!

While apple juice may be more filling and flavorful than water, you’re better off sticking to H20 when it comes to hydration. And if you’re in need of a snack, whole apples will give you the taste of its juice counterpart without all the calories and liquid sugar.

4. “Whole Wheat” Products

Ever heard the saying, “The whiter the bread, the sooner you’re dead”? Well, whole wheat bread may not actually be that much better for you. Many varieties have the same (or similar) glycemic index as white bread. Manufacturers pulverize the grains into a fine flour in wheat and white bread, which leads to rapid blood sugar spikes.

In addition, modern wheat is less nutritious than wheat products of the past. That’s because, in the 1960s, scientists modified the genes in wheat to produce a higher yield. But studies have shown the wheat we consume today contains fewer minerals than what our ancestors ate. What’s more, modern wheat may also contribute to inflammation and high cholesterol.

Instead of buying whole wheat bread, look for whole-grain options that haven’t gone through the pulverizing and refining process.

5. Processed Breakfast Cereals

Many kinds of cereal claim to be “whole grain” or “low fat,” and they’re marketed to children (and, thus, their parents) as a delicious part of a balanced breakfast. But most cereal is highly processed and made with refined grains, which removes fiber, iron, and B vitamins from the original grain. And many types of cereal even list sugar, high fructose corn syrup, or glucose as the second or third ingredient!

If you choose to eat cereal, make sure it’s a low-sugar, fiber-rich, or protein-packed one. Or, swap out the food altogether and start your day with egg whites or Greek yogurt with fruit.

6. Low-Fat or Flavored Yogurt

Yogurt is a great option for a snack or side, but steer clear of the low-fat and fruit-flavored varieties. While less fat and real fruit in the dairy treat sound promising, some varieties contain more sugar than a piece of cake! And when manufacturers remove fatty acids from the yogurt, you’re more likely to still be hungry after eating a low-fat version—which can lead to overeating later in the day.

Instead of settling for unsatisfying yogurts with sugary fruit, try adding sliced strawberries, blueberries, or mango to unsweetened or Greek yogurt. You’ll feel fuller after enjoying your fresh snack and have more energy!

7. Veggie Straws & Chips

Veggie chips and straws have grown in popularity recently, but these potato chip “alternatives” aren’t that much better for you than the original thing. The straws are mostly made from potato and corn, while the chips are still higher in sodium than regular potato chips. In addition, both veggie straws and chips are stripped of fiber, and they only contain 60-70% produce. So, they’re not “full” of spinach, beets, or zucchinis, as some packages might claim.

Instead of reaching for a bag of chips in disguise, snack on carrots and celery. You can even add some hummus if you want a filling (but nutritious) dip.

8. Sports Drinks

Sports drinks have also been marketed as an answer to our nutritional needs, but that’s not the case. Sports drink manufacturers tout these beverages as a way to replace the electrolytes (or salts) we sweat out after exercising. However, this mostly applies to professional athletes; most of us gym-goers don’t need additional electrolytes, and none of us needs the liquid sugar. The extra calories and artificial sweeteners can even cause tooth decay, especially in children.

Instead of caving into sports drinks with almost as much sugar as soda, sip cool water before, during, and after you exercise (and throughout the day!).

9. Protein Bars

Protein bars are an easy grab-and-go option for people looking to build muscle. And it’s true these bars are filled with fiber and, of course, protein. However, they’re also typically 300 to 400 calories; at that point, they’re a meal replacement, not a snack. Watch their sugar count, too. Some protein bars have 30 grams or more, which is comparable to most candy bars!

For an alternative protein-packed boost, you can make ants on a log with peanut butter. Your kids can help, and you’ll get to relive your childhood with a classic snack! And they’re light enough that you can enjoy them an hour before, or right after, you work out without feeling sick or overly full.

By avoiding these foods, enjoying them in moderation, or replacing them with healthy options, you’ll be able to make great strides in your path to better nutrition! And if you need help planning and preparing meals and snacks, your local wellness center is a great resource for cooking classes, health coaching, and more.

With two locations in Lafayette, Indiana, the Lafayette Family YMCA is a community committed to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram, or visit our website here.

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