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Summer is now in full effect, and with it comes a buffet of fun-filled, sun-kissed activities where food plays a prominent role, from beach vacation seafood feasts to poolside barbecues to countless ice cream stand trips
In other words, there are plenty of opportunities for overindulging. But you can still have plenty of summertime fun while maintaining a healthy diet
Fortunately, summer is an ideal time to seek out healthy, delicious food. With that, here are a few suggestions for making your summer diet a healthier affair:
Fruits and veggies: Include a variety of fruits and vegetables in your meals, which is easy to do during the summer, given all the seasonal produce. Fruits and veggies are rich in antioxidants, vitamins and minerals that support heart health. I’m thinking of bright and delicious summer salads filled with fresh produce from local farmers markets. And make fresh fruit like strawberries, blueberries and watermelon a daily snack. Eat them whole, or make a smoothie
Healthy fats: Foods rich in monounsaturated and polyunsaturated fat can help improve blood cholesterol levels and reduce your risk of heart disease. Incorporate heart-healthy choices into your meals, including fatty fish such as salmon and tuna; nuts like walnuts, cashews and almonds; seeds including chia and flaxseeds; olive oil; avocados; and natural nut butters. These nutrient rich foods support heart health while helping you feel fuller and more satisfied
Lean proteins: Fish fall into this category, as do poultry, beans, lentils, tofu, and eggs. Plant-based proteins are a great choice since they contain beneficial fiber and no saturated fat. If you’re a grilling enthusiast, maybe opt for turkey over ground beef for your burgers. It’s not only healthier, but cheaper!
Here at the Wright Center for Community Health, we have a robust Nutrition Services department that works with patients — from pediatrics to geriatrics — to ensure they’re receiving the right balance of nutrients to support recovery, prevent disease, and maintain overall health. Our dedicated licensed dietitians and nutritionists help patients prevent and manage chronic conditions such as diabetes, hypertension, heart disease and obesity through personalized dietary plans to control symptoms and reduce disease progression.
Nutrition also plays a big role in our Lifestyle Medicine initiative, an evidence-based practice that helps individuals and families improve their overall health and quality of life by adopting and sustaining lifestyle behaviors such as improving diet, eliminating tobacco use, practicing stress relief techniques, increasing physical activity, strengthening personal relationships, and adjusting sleep habits. By adopting these healthy practices, patients can go a long way toward avoiding the effects of chronic diseases like diabetes, high blood pressure, and coronary artery disease.
Since we’re on the subject of Lifestyle Medicine, I’ll happily give a plug to our popular “Walk with a Doc” program. Led by our dedicated clinicians, the free walks are open to all ages and fitness levels and held at various scenic parks and trails throughout the area. As it happens, the next one is scheduled for this Saturday, July 18, beginning at 9 a.m. at the Lackawanna River Heritage Trail’s Delaware Street Trailhead in Jermyn
The walks are not only a fun physical activity, but also serve as an informal, low-stress venue for asking questions and getting valuable tips from our talented staff. And it’s a nice way to build stronger community connections, which is another component of a healthier lifestyle. If you’d like further information on the walks, feel free to reach out to me at germanom@TheWrightCenter.org
On that note, I wish you all a happy, healthy, fun-filled summer!
Melissa Germano-Ryczak, M.S., RD, LDN, is a registered dietitian and director of Lifestyle Modification and Preventative Medicine at the Wright Center
