When summer arrives, fitness icon Denise Austin says there’s no better time to refresh your meals with seasonal produce and lighter dishes. Healthy summer eating isn’t just about looking good in your favorite sundress. It’s about feeling energized, staying hydrated and enjoying all the fresh flavors nature has to offer. Denise loves how summer makes healthy choices easy and delicious, especially when meals are enjoyed outdoors with family and friends. Here she shares her top tips for feeling your best this season—and you’re going to want to try them all!
Denise Austin’s 7 tips for healthy summer eating
Nutrition is a huge part of living a healthy lifestyle, and Denise always says that eating a balanced diet—most of the time—is key. The 80/20 rule is what she typically aims for: Eat fresh, healthy foods 80 percent of the time, and then 20 percent of the time, indulge a little! “I hope these summer foods ‘dos’ help you plan for a healthy and delicious season!” Denise says.
1. Get grilling
Grilling is quick, easy and makes food even more appetizing! Marinate your meats and vegetables ahead of time so that they lock in the extra flavor. “I love a marinated grilled chicken breast with a veggie kabob,” says Denise. “It’s so yummy and fresh!” And if you haven’t tried this yet, place pitted, halved peaches on the grill face-down for 30 seconds for a scrumptious, healthy dessert.
2. Focus on produce
A great way to help keep your calories in check and add more nutrients to your diet is to make half your plate produce. Take advantage of in-season fruits and vegetables such as squash, corn, beets, tomatoes, mangoes and melons by prepping them ahead of time so you can just grab and go every day. Fresh produce also keeps meals colorful and satisfying, making portion control a breeze.
3. Adopt a Mediterranean diet
Heat can bring down your energy levels, so summer is the time to replace heavy pastas and hearty sauces with lighter, nutrient-dense foods. Denise suggests embracing seafood, dark leafy greens, citrus fruits, nuts and seeds and whole grains. Switching to the Mediterranean diet, which emphasizes plant-based foods and healthy fats, is a great way to stay energized. “I love the Mediterranean diet,” Denise says. “It’s tasty and filling, and it gives me the energy I need to get through my busy days!”
4. Add fresh herbs to your meals
Herbs can enhance the flavor of just about any meal. They’re versatile, refreshing and surprisingly easy to grow yourself. Next time you want to brighten up a dish, throw in some basil, rosemary, thyme, sage, parsley, dill or mint. Not only do they add incredible taste, but many herbs also have healing antioxidant and anti-inflammatory properties.
5. Lower your salt intake without sacrificing flavor
Salt may make food taste good, but consuming too much sodium can cause your body to retain fluid, leading to bloating and even raising your blood pressure. Instead of reaching for the salt shaker, Denise recommends adding a squeeze of lemon juice to summer dishes. It’s a quick, natural way to make salads, meats and sides more vibrant and flavorful.
6. Snack on hydrating foods
In warmer months, staying hydrated is especially important. Along with drinking plenty of water, you can replenish fluids by snacking on healthy foods high in water content. Think cucumbers, cantaloupe, watermelon, oranges, pineapple and bell peppers. They’re refreshing, satisfying and perfect for hot days when you need an extra boost.
7. Take your meals outside
Summer is often associated with backyard barbecues and picnics in the park—and for good reason. There’s nothing more wonderful than firing up the grill and sharing a thoughtfully-prepared meal with family and friends, all while taking in the warm breeze. Making mealtime a fun outdoor event can turn a simple salad or grilled meal into a special summer memory.
By following Denise’s simple healthy summer eating tips, you can nourish your body, stay energized and make the most of the sunny season.