Summer activities, summer produce and what to eat on hot summer nights

The barbecue starts when the sun comes out. As temperatures rise and summer sets in, spending more time outside and eating healthier may be part of your summer goals.

If that’s the case, here are some places you can spend a fun and healthy summer with a little change.

BBQ healthy food

Whether it’s a Fourth of July barbecue or just grilling food because it’s the weekend, summer barbecues are full of delicious foods. Barbecue, when done well, is an ideal way to have a healthy meal.

Cook lots of fresh vegetables on the grill and eat them with lean meats and fish for a healthy summer meal.

If you want to eat a little healthier with your barbecue, here are some tips.

1. Let’s start with vegetables. Be the one to bring a platter of veggies to the barbecue, or grill the veggies if you’re hosting. Eat vegetables at the beginning of your meal to set the tone for your meal. A good rule of thumb is to fill your plate halfway with vegetables at first.
2. Be careful about your side. Potato salad, pasta salad, chips and dips, and creamy coleslaw are typical barbecue side dishes. Eating healthier doesn’t mean you have to avoid these side dishes completely. Pick whatever you like and make her a quarter of the plate. It’s important to eat something delicious and delicious while eating a healthy diet.
3. Aim for lean protein. Grilled meat, fish and vegetables are generally better for you than fried ones. It is better to choose lean meat or fish for barbecue. If you eat hamburgers or hot dogs, it’s worth considering buying whole grain buns. It may take a while to get used to the difference in taste, but it’s a great alternative to not eating bread.
4. Notice the source. Some sauces have more sugar than you think. Looking at a sauce’s Nutrition Facts table to see what it contains and how much calories, carbs, and fat it has can help you make an informed decision about the best sauce to use. helps you get down. Instead of using sauces to season your food, you can use fresh herbs and spices before you start grilling.
5. Grill your dessert. Grilled fruit kebabs and grilled peaches are the perfect way to end a summer barbecue on a sweet note. You can garnish with a little plain Greek yogurt, a little honey, and nuts to add variety and texture.
6. Think about liquid calories. There are simple solutions to make your favorite summer drink healthier. Cut your juice or lemonade in half, pour half the glass with juice or lemonade, half with plain seltzer water, and suddenly you have a refreshing and sparkling summer drink. Consider including fresh fruit and herbs to enhance the wow factor.

What are some good foods to eat in summer?

Apples, apricots, avocados, bananas, beets, peppers, blackberries, blueberries, cantaloupe, carrots, celery, cherries, corn, cucumbers, eggplants, garlic, green beans, herbs, honeydew melons, lemons, lima beans, limes, mangoes, Okra, peaches, plums, raspberries, strawberries, summer squash, tomatillos, tomatoes, watermelons and zucchini are all in season in the summer. USDA Seasonal Produce Guide.

Eating water-rich fruits and vegetables such as cucumbers, tomatoes, and watermelon can help you stay hydrated in the summer.

how to eat healthy in summer

• eat a lot of produce. Summer is in season, so produce tends to be cheaper in bulk. Making produce-centric meals, such as grilled vegetable kebabs, corn salad with grilled fish, or caprese salad with whole wheat vegetable flatbreads, is a healthy way to eat. Good way.
• find the pattern. Proteins, vegetables, fruits and starches/grains are simple formulas to use in your meal plan. Then try a Greek salad with baked chickpeas and baked peaches, or a strawberry salad with fish, rice and spinach. Thinking about a pattern that works for your dietary needs and following it in the summer can help you eat healthier.
• Choose your food. Even if you can’t grow your own food in your backyard, consider going to a farm or farmer’s market where you can pick produce and plan your meals around the fresh produce you see.

get into the habit of exercising in the summer

As the weather gets warmer, there are more opportunities to get comfortable in nature and plan activities. Here are some examples of outdoor exercise activities you can do in the summer.

• hiking. Hiking in the summer is a great way to spend the day. There are several steps to prepare. Consider drinking water the day before and the morning of your hike, and bring water with you when you hike. Due to the strong sun, it is recommended to bring sunscreen and apply it regularly. Please dress appropriately for the weather. Shorts might seem like a good idea in the morning, but if you’re hiking through bush, shorts might not seem like a good idea during the hike. The same is true for shoes, covering your feet provides protection while on the trail.
• Go for a walk. A brisk walk is an easy way to get your body moving. In summer, there are many possibilities for where to walk. Outdoor window shopping and nature trails are great places to stroll. It’s getting cooler in the evening, so it’s relaxing to take a walk around the neighborhood.
• Play sports. Kicking a soccer ball or playing catch is a great way to stay active. If you’re solo, find a wall (make sure it’s okay to do this before you start) and kick a soccer ball against the wall or throw a big rubber ball. I can. There are also basketball and soccer games for small groups.
• Train outdoors. If your regular workout is yoga, HIIT, or other outdoor activities, consider giving it a try. You may need to apply sunscreen and stay hydrated, but this is a good way to get your vitamin D.
• Let’s go swimming (let’s actually swim). Lounging at the beach or pool is a fun way to spend a summer day. To get a little more active, you might want to try swimming for a while. Swimming is a low-impact exercise that puts less stress on your joints and is a great way to start your exercise routine.
• Go kayaking or canoeing. Rent or buy a kayak or canoe and hit the lake to relax, take in the scenery, enjoy nature and stay active. This is also a low-impact exercise and can also be a meditative exercise.
• Let’s go ride a bike. Make sure you have the right gear and that your bike is in good shape before you consider going out for a bike ride during the summer. Find good cycling trails with beautiful scenery and interesting trails to make your cycling even more enjoyable. As with any exercise, it is recommended to ensure adequate hydration.
• Create a water obstacle course in your backyard. Cooling off the summer heat while enjoying the outdoors is a win-win. Pinterest has lots of ideas on how to DIY an obstacle course in your backyard. To make summer especially fun, consider adding a water element to your course.
• Revisit old games like Capture the Flag and Tag. If you have a large group in an open space such as a family gathering or barbecue, it might be fun to revisit childhood games like capturing flags or playing tag. . The whole family can feel a nostalgic bond by playing games together.
• rock climbing and rafting. Rock climbing and rafting are two fun summer activities you can enjoy outdoors, with the right equipment and a guide if needed.

For quiet time outside

More than 2 in 5 U.S. adults have a vitamin D deficiency, according to the WHO. health match. An easy way to get more vitamin D is to spend more time outdoors (wear sunscreen). Spending quiet time outdoors has a few other benefits as well.

2022 survey It has been shown that prolonged use of mobile phones has adverse effects on the health of university students. Other research Mobile phone use has been shown to be less associated with positive mood changes. Spending time outdoors without using your phone and instead journaling or meditating can have positive effects.