Yesterday on our Instagram, I posted a carousel about healthier alternatives to stay on track during the Summer and I wanted to expand on that. As summer approaches, it’s common for many of us to feel like we’re “going off the rails” and losing control, indulging in everything that comes our way. However, this mindset is toxic and unhelpful for long-term health and weight maintenance. Instead, the best approach to nutrition is to be mindful of what we eat while allowing ourselves to enjoy the foods we love.
The Problem with All-or-Nothing Thinking
First, let’s address the common all-or-nothing mentality. This approach often leads to cycles of extreme restriction followed by overeating, leaving us feeling guilty and out of control. The key to sustainable health and happiness is balance. The food itself isn’t the problem; it’s the portion sizes. Enjoying your favorite foods in moderation and making mindful choices can prevent the need for drastic measures and help maintain your well-being year-round.
Advice for Dining Out
When dining out, try to decide which part of the meal you want to indulge in and make mindful choices elsewhere to balance your calorie intake. For instance, if you are craving a cheeseburger with fries, then get it! But skip the appetizer and opt for a lower-calorie beverage. This approach allows you to enjoy your main course fully without feeling overly stuffed or guilty.
Scenario 1: Over Indulging
- Beverage: Sugary cocktail (e.g., margarita) – 300 calories
- Appetizer: Fried calamari – 400 calories
- Main Course: Cheeseburger with fries – 1,200 calories
- Dessert: Large chocolate lava cake – 700 calories
Total: 2,600 calories
Scenario 2: Being Mindful
- Beverage: Diet Coke – 0 calories
- Appetizer: Didn’t get because you know you will be full from your main
- Main Course: Cheeseburger with fries – 1,200 calories
- Dessert: Small scoop of ice cream – 150 calories
Total: 1,350 calories
Advice for BBQs
BBQs are a staple of summer gatherings, but they can be full of high-calorie temptations. To navigate these events, beware of the big plates typically used at BBQs. Opt for a smaller plate to help control portion sizes. Focus on loading your plate with veggies and lean proteins, such as grilled chicken, fish, or tofu. Avoid the heavy, calorie-dense sides and sauces.
Scenario 1: Over Indulging
- Plate: Large plate piled with ribs, potato salad, coleslaw, and a large bun – 1,500 calories
- Dessert: Two slices of pie – 600 calories
Total: 2,100 calories
Scenario 2: Being Mindful
- Plate: Small plate with grilled chicken breast, a large serving of mixed grilled veggies, and a small corn on the cob – 500 calories
- Dessert: Fresh fruit salad – 200 calories
Total: 700 calories
Final Thoughts
As summer approaches, it’s natural to want to enjoy yourself and partake in social events that often revolve around food. By adopting a mindful approach to eating, you can stay on track with your health goals without feeling deprived. Remember, it’s not about perfection but about making better choices more often. So, enjoy your summer favorites, just do it with mindfulness and balance.
