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Look Great and Feel Great This Summer

An easy way to remember the servings of fruits and vegetables you should be eating daily is to think, “five is fine, nine is divine”.

Everyone wants to look great and feel great, especially in the summer months. Cooper Clinic dietitian Elana Zimelman, RDN, LD, CDE, provides simple strategies to wear summer tank tops, shorts and swim suits with confidence.

Hydrate every day. It is recommended that women get 11 cups of fluid per day and men get 15 cups of fluid per day. These do not have to be solely water. Keep a water bottle handy so you have it on your mind and have it with you all of the time. Water prevents over-snacking; we think we are hungry but we are probably thirsty. Not only will hydration help you feel great at the pool, but studies show dehydration can affect energy levels, fitness and even job performance.

Don’t overdo the alcohol. Moderation is essential when it comes to alcohol, because there’s a fine line between a potential benefit of a glass of red wine and doing harm to your body. Alcohol provides extra calories—that add up quickly! It reduces your inhibitions, which leads you to eat unhealthy foods and more of it. To moderate your alcohol intake, alternate each alcoholic drink with a glass of water, decaffeinated tea or another sugar-free beverage.

Don’t eat a lot of salty foods. To look and feel your best, plan a clean diet with fresh produce, fruits and veggies. This is easy to do in the summer with watermelon, peaches, plums and more, all in season. Elana says fruit is nature’s candy—enjoy it!

With a turkey sandwich for lunch, replace the starchy pretzels, crackers or chips with crunchy carrot sticks or cucumber slices. This will help get rid of processed foods that are high in salt, which makes us retain water.

Receive proper nutrition every day and keep your calories in check.

  1. Eat breakfast every day. Eating breakfast has proven to decrease the chances of overeating during the day and it helps to pack in the nutrients early! Aim to pair fiber and protein to start your day. Prepare a bowl of oatmeal, sweetened with raspberries with a side of egg whites. If you’re not an oatmeal lover, try natural peanut butter on 1-2 slices of whole wheat toast with a sliced banana.
  1. Eat every 3-4 hours. Plan three meals, with 1-2 snacks prepared throughout the day. Measure and pre-package snacks to manage portion control. Ideally each snack should be approximately 150-200 calories. My two favorite snacks that Elana suggested to pack for the office are 1) a small handful of nuts (10-14 almonds) with an apple and 2) a high fiber granola bar like the Kashi® Dark Chocolate Mocha (it goes great with a cup of decaffeinated coffee!) When selecting protein or snack bars, look for lower amounts of sugar and plenty of protein and fiber. View Cooper Clinic healthy snack recipes here.

With these helpful strategies, soak up the sun (don’t forget SPF) and enjoy the beautiful summer weather. For information about Cooper Clinic Nutrition services, click here or call 972.560.2655.

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