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May 02, 2018

As the weather heats up and you finish your winter workout routines, your summer plans and goals are just around the corner. Every year foods that are good for you become bad, and those once forbidden foods return to the healthy spotlight. To make it simple, here are 5 nutrition tips to keep your body and mind in top shape this summer. 

 

  1. Eat more protein. Despite your best efforts to get in your lean proteins, studies show you need 50-175% more protein than the suggested RDA. RDA suggests 0.8 grams of protein per kilogram of body weight, therefore you actually need 1.2 to 2.2 grams of protein per kilogram of body weight. An active male weighing 154 pounds should aim for 119 to 154 grams of protein per day. Try other protein sources such as nuts, beans and legumes along with a whole grain for a complete protein. Adequate protein is needed for your body to repair and refuel.

 

  1. Eat more seafood. Protein is very important, but do not forget about fatty acids. Omega 3 fatty acids are found in most fish and reduces inflammation throughout the body, especially inflammation linked to obesity, dementia, diabetes, and heart disease. Add in salmon, tuna, mackerel, herring and sardines once or twice to your weekly meal plan to keep your body well fueled.

 

  1. Eat less refined carbs. Diets high in refined carbs and fat lead to altered gut bacteria that can cause GI distress, problems with metabolism and increased risk of colon cancer. Whole grains and fiber help manage your weight, improve gut health and decrease your risk of type 2 diabetes, not to mention will help you shed those last few winter pounds. Chose quinoa, brown rice, oats or ancient grains over white pasta and boxed breakfast cereals.

 

  1. Get more Vitamin C and E. These two powerful antioxidants help lower inflammation and protect your cells, reducing your risk of heart disease. Our only source of Vitamins C and E are through our diet. Include walnuts, wheat germ, oranges, grapes, and leafy greens to help control your risk of heart disease, keep your skin strong and healthy, and boost your immune system.

 

  1. Get more Vitamin D. Vitamin D, the sunshine vitamin, is very important for muscle and bone health. Many people are deficient in Vitamin D, especially those who live in northern climates with cold winters that keep you indoors along with application of sunscreen. Get outside daily this summer for a dose of Vitamin D from the sun, a small amount of exposure without sunscreen, as well as include egg yolks and fatty fish such as salmon, tuna, mackerel, and herring in your diet.

 

Want to stay healthy year-round? Read our article on making heathy choices through the holiday season here. 


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