I always find it harder to maintain a healthy diet in the summer. Ice cream trips, dinners out and barbecues become much more frequent due to the nice weather and good company. While it’s perfectly acceptable to splurge now and then, it’s important to consistently eat a balanced diet. As I’ve gotten older, I’ve noticed how simple changes to my diet can make all the difference in my energy levels, sleep schedule, and overall mood. The list I’ve compiled are some ways you can change and replace everyday food with a healthier alternative.
1. Coffee
If you’re like me, you’re not actually awake until you have at least one cup of coffee in the morning. Although I love a doctored up cup of coffee now and again, I have trained myself to limit my daily coffee to just simply coffee (which isn’t as bad as it sounds). When I first started drinking coffee freshman year of college, I added cream and two packets of sugar. Since then, I have limited my coffee to the occasionally splash of milk.
In order to complete this transition, I slowly reduced what I put into my coffee every day. First, I ditched a packet of sugar. After about a week, one packet was just enough. Then a week later, I added half a packet until I felt that adding sugar wasn’t necessary anymore. As for the cream, I changed from just cream to a combination of milk and cream. Eventually, I switched over to just milk, and I honestly couldn’t tell the difference. If I have a second cup of coffee within the day, I’ll have my coffee black. Although these changes may be small, they will make a difference.
2. Water
It is recommended to have at least eight 8 ounce glasses of water per day, and even more if you’re an athlete! Drinking enough water is very important for all the processes your body has to undergo. It’s essential to stay hydrated, especially in the summer. While it may be tempting to grab a flavored drink or soda, water really is the best liquid to fuel your body. If you’re not used to drinking so much water, I suggest that you invest in a fruit infuser water bottle. This unique water bottle allows you to create your own flavored water with any fruit of your choosing! There are plenty of recipes for fruit infused water online, so you’ll always have a fresh blend!
3. Dressing
Having a salad is healthy, right? Well, yes, but it depends on your choice of lettuce, toppings, and most importantly, the dressing. You can make an amazing, healthy salad but completely smother it with unhealthy dressing. My best advice for salad making is to use leafy greens, fresh vegetables or fruit, and minimal to no dressing at all. If you can limit your use of dressing, you’ll experience your salad in a whole different way.
I also recommend using oil and vinegar to dress your salad. This way, you’ll actually be able to taste your fruits and vegetables instead of just the dressing. If you’re a brave soul, you can even enjoy your salad without any type of dressing! Personally, this is how I enjoy eating my salad. I promise it’s not hard to get used to once you try it!
4. Snacks
As easy as it is to go to a vending machine when you’re craving a snack, it’s much healthier (and cheaper) to pack your own. When you’re feeling hungry, you should have a snack to prevent yourself from having that terrible achy feeling in your stomach later in the day. In order to properly fuel your body, it’s important to have fresh, unprocessed snacks. This doesn’t mean you always have to have a piece of fruit when you’re in need of a bite to eat. Get creative! Rice cakes with almond butter, homemade trail mix, carrots dipped in hummus, and frozen grapes are just a few of my favorite snacks to bring to work with me. I am constantly moving, so I’m constantly eating as well. As long as I’m fueling my body with healthy, portioned snacks, my energy levels stay consistent throughout the day!
5. Ice Cream
In the summer, it’s very easy to get in the routine of having ice cream after dinner. Although I believe that nothing can replace ice cream cones from your local parlor, it should be limited to once in a while as a special occasion. There are plenty of healthier alternatives that can be eaten more frequently than ice cream! Homemade Popsicles are extremely easy to make. Usually, I’ll blend a couple of different fruits together, pour it into a Popsicle tray, pop in a Popsicle stick, and let them freeze overnight. If my craving can’t wait until the next day, I’ll skip the freezing and drink the smoothie instead! If you want a treat with a little more protein and calcium, plain yogurt with fruits and honey is another dessert you can try to satisfy your craving!
