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It’s Swimsuit Season! What to do…
Tips for Fine Tuning Your Diet and
Exercise Routine During the Summer Months
Planning
menus-Plan ahead for the week and write meals down on your calendar to avoid
the unwanted fast food calories that can happen on a busy day.
Practice doing meal preparation for
the work week on Sunday night.Convenience is right in your fridge or freezer.
Grocery shopping-Use your planned
ahead menus as your grocery shopping list.
Food preparation for snacks-Slice up
fruit and vegetables that are easy to grab out of the fridge, instead of
grabbing a bag of chips, cookies, or candy.
Eating behaviors- Focus on what you
can change easily. Do you eat out of
boredom, or eat just because you are watching your favorite television program?
Holidays and parties-Go for the
lighter side in menu planning. Do you
really need to sample every dessert or every item?
Restaurants-Choose more fruits and
vegetables and leaner meats. Preferably
grilled, baked, broiled, not fried. Skip
the rolls, especially at the beginning of meal.
Physical activity – Defined as moving
your body in any way, shape, or form.Moving your body through space.
Analogy:
Think of it as putting money in the
bank.
Calories will be burned that you can
"spend” on other indulgent foods later.
Is it good to think that you can
never have pizza or chocolate cake again?
Self monitoring-Keep food and
exercise diaries. Try to remember…Did I
Eat That? D. I. E. T. Remember moderation is the key! Try a new food and exercise tracking application
for your smartphone.
Reward yourself for new behaviors-Steer
clear of food rewards!
By: Amy Williams, MS, RD, LD
Medical Nutrition
Therapist
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