7 Summer Nutrition Tips: Food Week Continues!

I was recently sent the following 7 Summer Nutrition Tips, from Funky Monkey Snacks. Now, don’t be surprised when you see that they recommend their product as a healthy children’s food, but I still thought these were worth sharing (with my own annotations, of course!)

Healthy Summer Nutrition Tips from Funky Monkey Snacks:

1. Get Your Fill of Water. Hydration is critical, especially where the sudden transition from air conditioning to high heat can shock the body. To help avoid muscle cramps and headaches—and to nourish skin—drink plenty of liquids, especially water. The American Journal of Clinical Nutrition outlines the following choices along with the maximum recommended daily eight-ounce servings: water (9 for women, 13 for men), unsweetened tea (8), unsweetened coffee (4), diet sodas and calorie-free beverages (4), skim or low-fat milk (2), 100% fruit juices, whole milk, or sports drinks (1), soft drinks or juice drinks (1). {These are daily??? I drink a couple of Diet Cokes a week…I can’t imagine someone guzzling 4 a day!}

2. Find a Farmer. There isn’t a better time of year to visit local farmers markets where an amazing array of healthy produce awaits. Many vegetables are high in nutrients and fiber—kale, chard, and mustard greens offer Vitamins C and E, which are good for eyes strained by the sun. Potassium-rich potatoes and spinach help avoid muscle cramps as well. Try putting vegetables on the backyard grill along with your main course for a special treat. {Again, I feel so lucky to live in the country. My favourite? Corn on the cob! Great on the BBQ, and so yummy with butter and salt. Does that completely counteract the nutritive value? Our own vegetable garden is entirely dedicated to our goal of winning the giant pumpkin contest this year.}

3. Up Your Fruit Quotient. The sun can wreak havoc on skin during outdoor activities. To nourish skin, complement your increased water intake with fresh fruit like raspberries, blueberries, and strawberries, all of which have antioxidants and vitamin C. Bananas are also good sources of potassium; make smoothies or fruit kabobs to add variety. Freeze-dried Funky Monkey™ Snacks are also a good fruit alternative—crunchy, bite-sized 100% real fruit snacks that are nutritionally equivalent to their fresh fruit counterparts and made with bananas, pineapples, apples, papaya, raisins, and açai. {Next.}

4. Lighter is Better. Eating smaller meals more often is always a good idea, but especially in summer when people tend to miss eating at meal times or are suddenly presented with a picnic or party smorgasbord. Lighter fare is also a good way to get nutrients without excessive calories—make gazpacho or other cold soups, and try BBQ alternatives like turkey or skinless, marinated chicken. Chili is another convenient and fun summertime entrée; make a potful in advance, using nutrient-rich chicken or vegetables, so it’s on hand when no one feels like cooking. {I’m definitely a grazer. I’d rather snack all day long than sit down to heavy meals, especially in the summer.}

5. Go Fishing. Fish, along with lean meats, beans, chickpeas, and soy products, are all high in protein, making them great not only for muscle development, but also to help hair that is overcome by exposure to sunlight and saltwater. Grill fish for a great summertime meal—and while you’re at it, up your consumption of eggs, another important source of protein. {My girls absolutely love fish, as long is it’s covered in [fat-free, low-cal but sodium-heavy] soya sauce. Eggs are very popular in our house, and breakfast-for-dinner is always a favourite.}

6. Limit High Calorie Treats. It’s easy to make ice cream a habit during warm weather, but ice cream, not to mention cookies, popsicles, pies and fried desserts, can add fat and calories much faster than increased summertime activity can work off. Newer low-fat versions of ice cream or sorbet are better-tasting than ever; another alternative is to eat a healthy meal and then plan an after-dinner diversion to take everyone’s mind off big desserts. {Our kids have become much too accustomed to dessert, and don’t feel a meal is complete without it. Where on earth do they get it from? I know we need to change this habit, for all of our sakes.}

7. Think About the Kids. Erratic eating can be especially hard on children during the summer—and their demand for treats can ruin anyone’s commitment to good nutrition. Try to maintain a regular meal schedule as much as possible, and keep only healthy snacks in the house, so no one is tempted. Having healthy snacks in the car at all times also helps when kids suddenly start complaining. Funky Monkey Snacks are easy to carry and better for kids than dried fruit or fruit snacks (dried fruit does not preserve all the nutrients of fresh fruit, and fruit snacks often contain added sugars, colors, flavors and preservatives.)

And to thank Funky Monkey for writing my post for me today, I’ll even throw in a shot of their product: