During the summer holidays, it's easy to forget about our healthy eating habits...However, it is quite possible to have fun without going overboard or harming our health!The key words to remember are moderation and informed choices.To enjoy your summer without focusing too much on what you are consuming, here are our top tips and advice:
Start with the good stuff
One of the best ways forward is to eat the healthiest things first, and thus limit the space left for less healthy options. We focus on consuming nutritionally dense food, and then enjoying the treats afterwards!
I’m sure you’ve been told to eat your vegetables before dessert? Well that still applies now you’re an adult! ;)
Reach for healthy snacks
Summer snacks, at least the traditional options (crisps, cocktail sausages ...) are nutritionally poor.
Prioritize seasonal fruits and vegetables, that are not only low in calories, but also hydrating and full of vitamins & minerals, such as:
- Raw vegetable sticks: cucumber, carrot, cauliflower, celery, radish ...
- Healthy dips: humous, guacamole ...
- Small vegetable skewers (cherry tomatoes, peppers, zucchini ...)
- Fruit (strawberries, pineapple, apple, kiwis ...)
- Nuts (cashews, almonds, peanuts, walnuts, pistachios, etc.) should not be ruled out, quite the contrary. They are rich in proteins, protective fats and fibers. Make sure you go for the plain version (unsalted, not roasted / smoked) and pay attention to the portion size (1 handful or 20g provides 120 kcal on average).
Limit alcohol intake and turn to "light" options
When it comes to alcohol, it’s always best to eat a little (a slice of wholemeal bread for example) and drink plenty of water beforehand.
Try to avoid the high calorie options (cocktails, beer, pina coladas…) and opt for lower calorie spirits (always in moderation though).
Why not try some interesting non-alcoholic drinks like spicy tomato juice, unsweetened iced tea, flavored water or fruit smoothies.
Eat AND drink cold
From the outset, this forces the body to burn its reserves in order to maintain its temperature at 37°C.
In short: a hot dish or drink has more calories than a cold one because as soon as it is absorbed, the body stops burning its own calories and uses the heat contained in the food instead!
Sorbets or smoothies are great options, as long as it’s in moderation!
Thirsty or Hungry?
Stay on top of thirst. Bring a reusable water bottle away with you and keep sipping away throughout the day. Not only will this keep you hydrated and ready for all the summer fun, but it will also prevent you from overeating due to mistaken hunger. If you are thirsty, you are already dehydrated!
This is especially true if you are consuming alcohol which can make you pee more and thus become more susceptible to dehydration, headaches, dry skin, dizziness and sunstroke - NONE of which are words associated with staying healthy!
Limit cravings
Food cravings are often linked to a deficiency in serotonin (a soothing, anti-stress molecule made by the brain).
To limit temptations, eat foods rich in serotonin precursors, such as eggs, dairy products, turkey, soybeans, tomatoes, eggplants, wholemeal bread, plums, rapeseed or nut oils.
In addition, avoid exposing yourself to temptation by limiting your outings to restaurants, pastries / confectioneries or barbecues. Ideally, any excess will be compensated for with lighter meals, in particular liquid (smoothies, cold soups, vegetable juice) and / or regular sports activity.
Chew more
Eat slowly, especially at the start of a meal. Pop your fork down between each bite to aid in chewing, and give your body time to properly digest the food being chewed by engaging in conversation whilst having your meal (easy on a holiday with all your loved ones!).
Studies have found that chewing (e.g. 30 seconds per bite or more) can drastically reduce the number of calories consumed as you actually give your body the chance to decide whether it is full yet before stuffing down more grub!
Prepare for the return home
Back from holiday, late night journey and the only solution is a takeaway or the local drive through? Yuck!
There are many ways to avoid this common mistake. Whether it’s opting for the salad from the local supermarket to continue your healthy holiday, or freezing food ready for your return - make sure to have a plan that suits you!
This is the area blend my day can DEFINITELY help with. Our ready-in-seconds superfood smoothies and overnight oats can be popped in the freezer and ready for your return. Whether it’s a comforting chocolate-y oat bowl (think Bohemian Raspberry filled with wholesome cacao) or a refreshing vitamin loaded smoothie (think Fresh Blood ridden with vitamin C) - blend my day is your holiday helper.
Check out our summer best sellers collection below to give you some inspo!
If you have any questions about this, please write to us at: hello@blendmyday.co.uk. We can't wait to see your experiences sharing on Instagram or Facebook - think of tagging @blendmyday_uk