Summer Nutrition Tips for Good Health
- Get outdoors.Be active outdoors daily since we absorb many essential nutrients from the sun, especially vitamin D. We can also glean some of the sun nutrients by eating food that is grown in the sun, such as fruit, berries, herbs, and vegetables, preferably organic. Expose your arms and legs to the sun (without sunscreen) for about 30 minutes 3 times a week for optimal vitamin D levels.
- Breathe fresh air.Oxygen is obviously essential to health and life in general, but most people are oxygen deprived due to shallow breathing habits. Be mindful to take full, deep breaths and exhale completely, especially when outdoors in the fresh air. Interestingly, the best way to get adequate oxygen to every cell in the body is by staying fully hydrated.
- Drink enough water. Drink plenty of clean, filtered water to keep your body hydrated, to help metabolize food, and to flush out toxins. The general guideline is to drink a minimum of 8 eight-ounce glasses a day OR half of your body weight in ounces.
- Balance your foods. Eat a balance of carbohydrate (primarily vegetables and a small amount of fruit), lean or plant-based protein, and healthy fats throughout the day. Your nutrient requirements depend on your individual metabolic needs, so choosing a variety of foods is your best bet.
- Combine food wisely.Avoid combining meat protein with starchy carbohydrates (such as bread or potatoes) at the same meal. Instead choose lean protein (such as turkey, chicken, tuna or veggie burgers) with a variety of raw vegetables or salad. Or choose an open-faced vegetarian sandwich on sprouted grain bread, with hummus, nut butter, avocado or cheese topped with lettuce or sprouts.
Source – Mayo Clinic.