Keep an eye on portions, exercise, not waste size 

Summer brings warmer, longer days and less hectic lifestyles.

It also brings less routine in mealtimes and exercise. If you find your summer packed with parties and vacations where the main focus is eating and lounging, it is hard to keep up a healthy lifestyle and stay slim.

Following some simple steps can keep you on track.

During summer, it is important to stay on a schedule even if it is relaxed. Start your day with a healthy breakfast. This does not have to be eaten the moment your feet hit the floor; rather, listen to your body and eat when you are hungry. This might be when you wake up or two hours later. Choose nutrientdense foods such as whole grains, fresh fruit and lean proteins. Avoid highcalorie foods with added fats and sugars such as breakfast cereals and pastries, as well as high fat foods such as bacon, sausage and cream cheese.

Enjoy a light, healthy lunch and supper. Salads are great for the summer. Instead of salad dressing, which can be full of hidden sugars and salt, add fresh fruit or nuts for flavor. Don’t forget physical activity. According to the 2015- 2020 Dietary Guidelines for Americans, adults need 150 minutes of moderateintensity physical activity each week.

The longer days of summer are great for taking evening walks or family bike rides.

Vacations are common in the summer and typically do not follow any type of schedule, but it is possible to stick to a healthy lifestyle during vacation. Start with a plan; plan a vacation focused on physical activity, or at least plan an activity for each day. Whether that includes going on a hike, touring the local town, or walking on

the beach, get in 30 minutes of physical activity daily. Choose your meals wisely. If possible, limit eating out to one meal per day. If you are eating out for all meals, find healthier alternatives such as grilled proteins and steamed vegetables.

Keep in mind portion sizes when eating out. A woman’s fist is roughly one cup; use this for your starchy sides. A woman’s palm is about 3 ounces of protein. Two thumbs is about the size of a tablespoon (salad dressing portion) and the tip of the thumb is a teaspoon which should be a portion of butter or mayonnaise. Keep healthy snacks around such as fresh fruit or no added sugar canned fruit, unsalted nuts, and fat-free popcorn.

If your summer outing includes a potluck, bring a dish that is low in calories and packed with nutrients such as a bean salad or fruit salad. Potlucks bring risks other than added calories.

Three Bean Salad

INGREDIENTS

3 Tablespoons cider vinegar

3 Tablespoons rice vinegar

1 Tablespoon Splenda

1 Tablespoon Dijon mustard

1 Tablespoon canola oil

½ teaspoon salt Freshly ground pepper

1/3 cup diced red onion

1 (15 oz.) can black-eyed peas, rinsed

2 Tablespoons fresh parsley

1 (12 oz.) package shelled edamame

1 pound green beans, trimmed and cut

With the summer heat, foods quickly reach danger zones, which puts them at risk for foodborne illnesses. The United States Department of Agriculture recommends that cold foods be held at or below 40 degrees Fahrenheit and hot foods be held at or above 140 degrees Fahrenheit.

Cool beverages are needed in the heat of the summer. The 2015-2020 Dietary Guidelines for Americans recommends all Americans shift to healthier food and beverage choices. Beverages can be full of hidden sugar and calories, especially alcoholic beverages. One gram of alcohol is 7 calories and adds up quickly depending on the alcohol content of your beverage. If you choose to consume alcohol, limit the added calories by choosing light beer, dry wine or calorie-free mixers.

Keep these tips in mind and have a fabulous summer without the worry of staying slim.

DIRECTIONS

Boil a large saucepan of water. Fill a large bowl half full with ice water and place next to stove.

Meanwhile whisk cider vinegar, rice vinegar, Splenda, mustard, oil, salt and pepper in a large bowl until blended. Add onion, black-eyed peas and parsley; toss to coat.

Cook edamame in boiling water until tender (5 minutes). Remove with slotted spoon and refresh in the ice water. Cook green beans in boiling water until tender (3-6 minutes). Drain and refresh in ice water. Add to salad; toss well and serve.

Alicia Smith, RD, CDE, is affiliated with Willis-Knighton Health System.

She may be reached at [email protected].