Summer brings fun, sun, travel, and numerous social gatherings. It’s a vibrant season that often disrupts our regular routines, making it challenging to maintain consistent nutrition habits. The healthy routines you worked on earlier in the year might start slipping away. But it doesn’t have to be an all-or-nothing approach. Here are some tips to help you maintain good nutrition and thrive through the summer months, no matter how busy you get.
Instead of letting summer derail your nutrition goals, establish attainable daily habits that you can maintain throughout the season. These habits should be realistic and manageable, ensuring you can achieve them even on your busiest days.
Water Habit: Start each day with a glass of water. This simple habit sets the tone for staying hydrated throughout the day, whether you’re at home, in a hotel room, or on the go. Hydration is crucial in the summer, especially with increased activity, sweating, and occasional indulgence in adult beverages.
Fruits and Veggies Habit: Aim for 1-2 servings of fruits and vegetables daily. This could be as simple as packing an apple for a travel day or ordering a side of veggies with breakfast. These nutrient-packed foods help you feel full and satisfied, supporting your overall health.
Protein Habit: Kick off your day with a good amount of protein. Since protein can be hard to find at social functions or while traveling, starting your day with it ensures you get enough. Protein helps you feel fuller longer, curbing the urge to snack excessively at social events.
Meal Prep: Simplify your meal prep to reduce stress and stay consistent. Opt for easy-to-make meals or bulk prep to save time and effort.
Summer’s lack of routine can make it easy to forget to eat, leading to unhealthy snacking. Stick to a regular eating schedule to avoid becoming overly hungry. Set reminders on your phone for meal times or prep your meals in advance, even if you’re not leaving home.
Ensure each meal contains a balance of protein, carbohydrates, and fats. This helps you feel satisfied and provides the nutrients your body needs.
Protein: Choose high-quality sources like poultry, beef, fish, eggs, or Greek yogurt.
Carbohydrates: Include items like oats, rice, sweet potatoes, or fruits.
Fats: Opt for nuts, nut butters, avocado, seeds, or healthy oils.
Bonus: Add a mix of starchy carbs and veggies to half your plate, a quarter with protein, and a quarter with healthy fats
Bright Lines are clear, specific rules you set for yourself. They help you stay accountable and focused on your goals. For example, instead of a vague goal like “drink less alcohol,” set a rule like “I will only drink on weekends and limit myself to two drinks per night.”
Here are some tips for managing alcohol:
Everyone overindulges sometimes, especially on vacation. Don’t let it derail your overall efforts. Remember, you’re always one meal away from getting back on track. Avoid the trap of letting one indulgence lead to giving up on your nutrition goals entirely.
Enjoy your major vacations without feeling the need to adhere to a rigid nutrition plan. These tips are more suited for the everyday summer activities that can add up. Remember, simple habits still count, even if they look different during the summer months.
With these strategies, you can enjoy all that summer has to offer while maintaining your nutrition and feeling your best.
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