Summer Nutrition Guide
Since Memorial Day has become the unofficial kickoff to summer, and since that kickoff often includes the first of many BBQs, cookouts, and summer parties, I'm here with some summer nutrition tips and advice that will keep you fueled, satisfied, and feeling great.
#1 — DON'T SHOW UP STARVING
Like going to the grocery store on an empty stomach, rolling up to a cookout or summer party starving is a bad move. Eat as you normally would (or slightly less) before the event rather than skipping meals and arriving hangry. You don't know exactly when food will be served, and if you have to wait a long time on top of already feeling ravenous, you'll be more like to eat past the point of being full.
#2 — BRING YOUR FAVES
Not sure if you'll like the available food options? Worried there won't be anything that accommodates your dietary restrictions? Want to make sure you get at least one nutritious food? Bring something you know you like and can tolerate. That way no matter what's on the menu, there'll be something for you to enjoy.
#3 — GIVE YOURSELF PERMISSION TO ENJOY
Maybe you're eating different things than you typically would. That's ok. Maybe you're eating foods like chips or macaroni salad or ribs that don't necessarily fit your health and fitness goals. That's ok, too. You're allowed to enjoy food in the context of a fun event with friends or family. You don't need to rationalize it or make excuses or make a plan to work it off or avoid things you love because they don't fit your diet. You are allowed to simply be present and enjoy the full experience.
#4 — EAT WHAT YOU LIKE. SKIP WHAT YOU DON'T
Sometimes in life it's beneficial to eat foods we don't particularly love because they contain vitamins and nutrients that we need. And sometimes when we attend gatherings, foods we don't particularly enjoy are pushed on us by well-meaning family or neighbors.
At events where you know there will be LOTS of food to choose from, a great way to keep yourself from becoming uncomfortably overstuffed is to say yes to the things you truly enjoy and pass on the stuff you dislike, don't really care about, or could get anytime.
#5 — WHEN IN DOUBT, SEARCH OUT PROTEIN & VEGGIES
Protein and vegetables, in any form, will provide valuable nutrients and help you stay full longer. If you're concerned about overall calorie intake, look for grilled proteins vs. fried if you have the option, and fresh vegetables vs. those in mayo-based salads or casseroles. If you're not concerned about it, eat what you like and make sure you're getting adequate protein and veggies in your normal meals!
#6 — STAY HYDRATED
Remember to drink water (or tea, or seltzer, etc.) especially when it's hot out, and especially if you're also consuming alcohol. Alcohol is dehydrating which can be bad news on a hot summer's day. Take care of yourself and alternate alcoholic drinks with nonalcoholic if you're choosing to imbibe.
#7 — DON'T COMMENT ON OTHER PEOPLE'S BODIES
No one's body is any of your business. If you have thoughts about someone's physical appearance, keep them in your head. If you're seeing someone for the first time in awhile and they look different, there's no need to mention it. You can simply ask what they've been up to or tell them you like their outfit. Even if you want to make a positive comment about someone's body, don't. It's awkward. And they might not have positive feelings about it.
#8 — EYES ON YOUR OWN PLATE
What someone is or is not eating is their business. No need to comment on how they're really loading up their plate or ask why they're skipping dessert. Trust me, anyone who has specific dietary constraints that they want to talk about will talk about it without you bringing it up. If you've ever had to sit through a long-winded explanation of your cousin's or your coworker's stint with Keto/Paleo/vegan/Atkins/etc., you know what I mean! 😝 When it comes to food, talk about how delicious it is, compliment the chefs, and please, please, don't ruin it by going on about it being "bad" for you.
