All-American Summer: Enjoy the Season Without Losing Your Balance

The Fourth of July is truly special this year as we mark 250 years of American independence, while surrounded by good food, family and friends. Summer holidays like this one are meant to be enjoyed, but they can also make it easy to slip into old habits and break good routines. This year, consider honoring those traditions while also making a few small, intentional choices that support your health.  

Enjoy the cookout, but don’t overindulge!  – Tasty summer foods don’t have to be all or nothing. A healthy plate can still include your favorites. Here is how to build a better barbecue plate: 

• Fill ½ your plate with fruits and vegetables 
• Choose lean proteins like grilled chicken, fish, or plant-based options 
• Consume small portions of high calorie sides and desserts. 

Summer cooking wins with K.I.S.S.  – Keep it Simple Sweetie – Healthy eating doesn’t require complicated recipes. In fact, summer is the ideal time to embrace fresh, minimal-prep meals. Here are some ideas: 

• Grill proteins and vegetables with olive oil and herbs. Cook extra and have leftovers for two more lunches that week. Use this motto: Cook once, eat twice...or three times.  
• Toss together salads with seasonal produce. Visit a local farmer’s market or find produce right off a truck on the side of the road. Salads are perfect for summer and can be easy to make. Pro tip: Wash and chop produce immediately when you get home, so it is ready to go for the next meal. If it’s in the fridge, it’s fair game for salads. Add dressing last to keep lettuce from getting soggy and wilted. 
• Use canned beans (rinse well) or precut veggies for convenience. If you struggle with getting started, try using premade salad kits or pre-chopped veggies. Throw away the dressing that is included and opt for a quick homemade one.

Stay on track while traveling – It's easy to abandon your healthy routines while on vacation, especially if you plan to restart them after you get back. But since staying on track is actually easier than restarting a broken routine, consider a few strategies that allow you to have fun and be healthy at the same time:  

• Remember the 80/20 rule: balanced choices most of the time. 
• Don't skip meals. Try to eat, sleep and exercise at the same times you normally do.
• Stay hydrated, especially if out in the heat. 
• Move daily by walking, swimming, or exploring.

You don’t have to give up summer traditions to stay healthy. Focus on balance over restriction, simple over complicated, and consistency, even during travel and celebrations, and you will be able to celebrate the season and your health at the same time. Freedom is best enjoyed in a healthy body and mind.