by Elizabeth Rooney
Megan Collins, Health & Wellness Manager at ShopRite of Yardley
Eating healthy during the summer season is a challenge; between barbecues, ice cream runs, and vacations, it’s easy to lost in the junk food! Megan Collins, as Registered Dietitian as well as the Health and Wellness Manager at ShopRite of Yardley, shares helpful tips to stay healthy throughout the tempting days of summer:
Stay hydrated: When the temperatures rise, and you’re busy running around, it’s easy to forget to drink water. According to the Mayo Clinic, dehydration occurs when you use or lose more fluid than you take in, and your body doesn't have enough water and other fluids to carry out normal functions.
Megan advises, “ I think this is one of the most important messages to consumers to remain healthy during the summer. The Institute of Medicine suggests that men consume approximately 13 (8-ounce) glasses of fluid per day and women consume about 9 (8-ounce) glasses of fluid per day. That may seem like a lot, but your body also gets fluids from food sources and other beverages in addition to water. Of course, environmental conditions can increase the amount of water you need. If you exercise vigorously especially during hot summer weather, drink an additional 4 to 16 ounces of water every 20 minutes. Don’t wait until the end of your workout.”
To keep hydrated and respect the environment, carry along a reusable water bottle. If you're the forgetful type, store reusable water bottles at work, in the car, and at home.
Fuel your body with nutrient dense, high-energy foods: You're most likely moving around a lot more during the summer months. Boost your energy by munching on foods loaded with nutrients. Megan suggests mushrooms, eggs, apples, and hot peppers.
“Mushrooms have a meaty texture and savory flavor which makes mushrooms the perfect low-calorie, low-fat meat substitute,” explains Megan. Add them to salads or throw them on the grill to create a delicious veggie burger.
Eggs are another easy and affordable ingredient to keep on hand. “There’s no better source of protein than the egg since the protein helps you to feel full longer. Eggs can be incorporated into your snacks, lunch, and even dinner or meals that will leave you feeling satisfied.” Try hard boiled eggs if you’re on the run or egg salad made with plain Greek yogurt to keep it light and healthy.
Crunch! A crisp apple on a hot summer day not only tastes delicious but will keep you full longer. “Studies show that the soluble fiber in apples helps to keep you feeling full, which can prevent overindulging and help maintain a healthy weight,” explains Megan. “One of my favorite snacks is sliced apples with peanut butter or try slicing up an apple very thin and tossing them into a salad. Summertime is perfect for throwing some fresh fruit in your green salad.”
Finally, turn up the heat with hot peppers, which contain capsaicin, a powerful antioxidant that gives them heat.
“A study found that during the meal, capsaicin reduced food intake and after the meal, the body burned more calories and fat.”
If you’re a fan of the heat, try adding peppers to your salads, in a taco, or on the grill.
Indulge in fresh seafood: What's better than fresh seafood on a summer day? Whether you enjoy fish, crabs, mussels, clams, or all of the above, seafood offers a variety of health benefits. Megan points out that seafodd is an excellent source of protein. Some varieties, such as salmon, mackerel, anchovies, sardines, herring and trout, provide essential Omega-3 fatty acids, which have been shown to protect the heart and are necessary for normal brain development among many other functions.
Megan suggests trying as many different fish as you can – such as opah, swai, rainbow trout, and wahoo – to figure out what you and your family like best. Stop into ShopRite's seafood department and chat with Cliff Scott, the seafood manager, about great healthy ways to prepare your meals.
Of course, it's important to remember that even the healthiest of foods can become unhealthy when loaded with ingredients high in salt, fat, and heavy cream. Make sure to read through a recipe!
Summertime is only three short months so make sure you are enjoying delicious, fresh, healthy food!
This article is presented by ShopRite of Yardley. Owned & operated by the Colalillo family, ShopRite's Yardley store offers fresh produce, meats & seafood, a registered dietitian & ShopRite from Home service.
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