Healthy Eating this Summer: What to Eat and What to Avoid

For many of us, a summer in Ontario means plenty of time spent outside with family and friends. And what type of family get together would it be if it did not involve plenty of great eating and drinking choices?!

While it’s okay to indulge now and then, it’s still important to ensure that you’re practicing healthy eating – whether it’s summer or not! Here are five foods to enjoy and five foods to keep in moderation while dining this season.

Best: Fruits and Vegetables

Choose red, purple or blue fruit which are great sources of antioxidants, fibre and vitamins. Watermelon is not only a low-calorie treat, but it’s also a great way to hydrate since it’s comprised of over 90% of water! Why not put together a large fruit salad so that you have enough to enjoy over a couple of days (without having to chop everything each time)?

Spinach, rich in antioxidants, vitamin A and vitamin K, is one of the healthiest vegetables to enjoy. Other nutrient-rich vegetables include carrots, broccoli, brussel sprouts and corn on the cob – be sure to limit (or eliminate) any salt or butter.

Worst: Fried Foods

With summer’s numerous festivals, fairs and food truck rallies, it’s rarely a challenge to find yourself some fried food!

From lobster rolls to fried dough, corn dogs to onion rings, fried foods contain a high calorie and fat content and should only be consumed infrequently.

Best: Fresh Iced Tea or Water

Whether it’s black or green, iced tea is just as beneficial if it’s hot. Featuring many antioxidants and no calories, make yourself a fresh iced tea (avoid the bottled variety) to help keep the weight off this summer.

Plain old water is another great way to stay hydrated this summer. Besides boosting your immune system, improving your complexion and maximizing physical performance, it helps promote healthy weight management, too.

Worst: Daiquiris

Even though a daiquiri may look appealing, they lack in nutritional value. Containing a high fat and sugar count, an average daiquiri can include more calories than a double-patty hamburger!

Best: Green Leaf Salad

Packed with nutrient-rich green leaf lettuce (especially spinach!), making a green leaf salad can be a great opportunity to toss in some healthy berries, too. Easily mix a light vinaigrette dressing (avoid store bought). Serve the dressing on the side to avoid over-dressing.

Worst: Macaroni and Potato Salad

Although a summer-fare staple, macaroni and potato salads tend to be loaded heavily with fattening mayonnaise. Try swapping in low-fat mayo or heart-healthy saturated oils like olive oil if you still want to make these types of salads.

In Conclusion

Eating healthy during the summer does not have to be boring! With plenty of fresh, local fruit and vegetables available for purchase, it doesn’t have to cost a fortune, either.

For more healthy eating tips, speak to your pharmacy team today.