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Summertime activities keep us busy and active. Health goals can be challenging, with schedule changes, vacations, and trips to day camp. Eating off-schedule can lead to overgrazing on convenient processed foods. Here are some short, sweet tips to help you practice more mindful snacking all summer long.
Hydrate.
Water isn’t the only way to beat the summer heat. After a day at the beach, nothing tastes better than juicy summer fruits. Staying hydrated is just as important as applying sunscreen during these hot months.
- Keep juicy fruits and vegetables around, such as watermelon, kiwi, pineapple, grapes, bell peppers, cucumbers, and tomatoes. Have them prepped and ready to grab for later.
- Liven up your water by adding fruits and fresh herbs. Strawberries, lemons, limes, and fresh basil are welcome in any pitcher. Or take it up a notch by using coconut or sparkling water.
- Need some hydration inspiration? Try these recipes:
Include protein and fiber.
When it comes to snacking, it’s best to choose filling nutrients. Protein and fiber help us feel full and satisfied1 while minimizing overeating at snacktime.
Practical Proteins
- Cashews (1/4 cup)
- Peanut butter (2 tablespoons)
- Hummus (1/4 – 1/2 cup)
- Greek yogurt (5 oz)
- Turkey roll-ups (1–2 oz)
- Cheese (1 oz)
- Hard-boiled egg (1 egg)
Flavorful Fibers
- Clementine (1 cup)
- Apple (1 small)
- Kiwis (2)
- Banana (1)
- Carrots (1 cup)
- Grape tomatoes (1 cup)
- Pineapple (1 1/2 cup)
- Raw broccoli (1 1/2 cups)
- Cauliflower (1 1/2 cups)2
- Mix and match these foods for a complete snack. Try plain Greek yogurt with pineapple, carrots with hummus, or peanut butter and banana.
- Need more protein and fiber combination inspiration? Try these recipes:
Make snacks easy and accessible.
Prepare in advance to avoid grabbing less healthful foods with fewer nutrients. When snacks are easier to throw together, it’s easier to maintain your goals. Here are some ideas:
- Wash vegetables and fruits the night before. If that’s not realistic, try our precut fruits and salads. It’s okay to choose convenience.
- Keep the fridge stocked with cheese sticks and cooked or chilled shrimp.
- Stock the pantry with pouches of tuna, salmon, and nuts. They pair perfectly with cut fruits and vegetables.
- Keep party platters filled with an array of veggies, fruits, and proteins. Get the family involved to make prepping more fun.
Practice mindful snacking.
Mindfulness is being aware of your thoughts, emotions, and physical sensations in the present moment.3 Allow yourself to choose nourishing and satisfying foods. Learn what you like and dislike about the foods you choose.4 Here are some tips to help you snack mindfully.
- Limit distractions—turn off the TV and put down the phone. Relax and enjoy your food without interruptions.
- Eat sitting down. Take a moment to slow down and appreciate the food in front of you.
- Engage all five senses to observe your likes and dislikes. Note the appearance, taste, texture, aroma, and sound of your food.
- Practice observing hunger and fullness cues to guide your decisions to begin and finish eating.5
Try to follow one or two of these tips to get the most out of summer while maintaining your nutrition goals.
For the love of you.
Choosing how you eat is uniquely personal. It’s about your needs, your preferences, and your goals. As your wellness ally, we’re in your corner with fresh ideas, recipes, and wellness icons that make it easier to shift toward wiser food choices. It’s all about you, at your very best.
Sources
1Godman, Heidi. Extra Protein Is a Decent Dietary Choice But Don’t Overdo It. Harvard Health Blog. May 1, 2013.
2United States Department of Agriculture (USDA): Agricultural Research Service. FoodData Central. Accessed March 4, 2021.
3Ragone, Regina, RDN, MS and Susan Mitchell PhD, RDN, FAND. 6 Strategies for More Mindful Eating. Food & Nutrition. January 27, 2017.
4Webb, Denise, PhD, RD. Forget Dieting – Try Intuitive Eating. Today’s Dietitian. Accessed December 15, 2020.
5Roberts, Jennifer M., MS, RD. Mindful Eating: For Our Health and the Health of the Planet. National Institutes of Health (NIH) Office of Management: Office of Research Services. April 2017.
