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This article is from the WebMD Feature Archive
10 Summer Tips for Healthy Living
Summertime is made for healthy living. Those first warm breezes seem to lift stress from our lives. Fresh fruit loaded with antioxidants abound. But does your willpower to stick with a healthy lifestyle drift away with those warm breezes?
"Summertime is free-form," says Kathleen Zelman, LD, RD, MPH, director of nutrition for WebMD Health. "When the kids are out of school and you're on family vacation, it's tempting to cast aside good healthy living routines. But you don't have to! You can enjoy that summer-like lazy feeling, but still stay healthy."
It's an important message, with childhood obesity at an all-time high. In fact, one study suggests that childhood obesity may peak during summer break. That study involved data on 5,380 kindergarteners and first-graders at 310 elementary schools nationwide. Researchers found that the children were more likely to gain extra weight during summer break than during the school year.
To help everyone stay healthy and active this summer, WebMD has put together this list of tips:
1. Stock Healthy Snacks
A candy bar or chips here and there are fine. But to boost health, Zelman suggests you stock up on nutrient-rich snacks that easily travel in plastic bags for summer outings and outdoor living:
- Fruit and veggie chunks
- Trail mix of dry cereal
- Nuts, dried fruit, and a few chocolate chips
- Sandwiches of whole-wheat crackers with peanut butter
- Energy bar cut into bite-sized pieces
- Popcorn or cookies in 100-calorie portions
For more healthy snack ideas, consider cold veggie pizza; hummus on pita bread; salsa and baked chips; low-fat yogurt dip and vegetables; mini oatmeal muffins with raisins; low-fat yogurt with fruit; string cheese; low-fat milk with cocoa; and low-fat frozen yogurt or ice cream.
2. Feast on Salads for Healthy Living
In summer, grocery stores are abundant with beautiful greens, fruits and vegetables -- all the makings for meal-sized salads, says Zelman. Try watercress, spinach, mixed greens, grapes, avocados, peaches, asparagus, grape tomatoes, melons, and strawberries. For protein, add a little grilled chicken, tuna, beans, chickpeas, nuts, or cheese. Mix things up. Use up leftovers from the fridge. It's easy, healthy, and you don't have to plan ahead. Just make sure you get to the grocery store!
As you munch away, visualize the great health benefits you're giving your body:
- Antioxidants (beta-carotene and vitamins E and C) to help lower your risk of heart disease, cancer, and high blood pressure
- A low-fat meal to help reduce your risk of stroke and diabetes
- And if you add tuna or nuts to your salad, omega-3 and omega-6 fatty acids to help protect against heart disease
There's no downside to feasting on a luscious salad!
3. Turn Off TV, DVD, and Computer for Better Health
Make "up and off the couch" your mantra for healthy living this summer. Limit screen time to less than two hours a day. The rest of the time, get everybody outside -- including yourself. Become a healthy role model for your family.
For healthy outdoor living, try biking, hiking, and swimming. Turn to household chores that involve physical activity -- mowing the lawn, raking leaves, or clipping hedges. If you have children, sign them up for sports lessons or clubs they may like.
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