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Dietician Sheela Seharawat

Mindful Eating in the Summer: Tips for a Balanced Diet

Eat Seasonal Foods: Embrace the variety of fresh fruits and vegetables available in summer. Choose colorful and nutrient-dense produce like berries, watermelon, tomatoes, cucumbers, and leafy greens. Seasonal foods are not only flavorful but also packed with essential vitamins, minerals, and antioxidants.

Slow Down and Enjoy: Take your time to eat meals slowly and mindfully. Chew your food thoroughly and appreciate the flavors and textures. This allows your body to properly digest food and helps prevent overeating.

Stay Hydrated: Drink plenty of water throughout the day, especially in hot weather. Sometimes, thirst can be mistaken for hunger. Keep a water bottle handy and sip water regularly to stay hydrated and support optimal digestion.

Listen to Your Body: Pay attention to your body's hunger and fullness signals. Eat when you're hungry and stop when you're satisfied, not overly full. Avoid distractions like screens or multitasking while eating to better tune in to your body's cues.

Include Protein and Fiber: Aim to incorporate protein-rich foods (like lean meats, fish, beans, or tofu) and fiber-rich foods (such as whole grains, fruits, and vegetables) into your meals. Protein and fiber help promote satiety and stabilize blood sugar levels.

Plan Balanced Meals: Create balanced meals that include a variety of food groups – vegetables, fruits, whole grains, lean proteins, and healthy fats. This ensures you're getting a wide range of nutrients necessary for overall health.

Limit Sugary and Processed Foods: Be mindful of sugary drinks, desserts, and processed snacks that are high in empty calories. Opt for natural sweeteners like fresh fruits or enjoy homemade treats in moderation.

Practice Portion Control: Use smaller plates and serving utensils to help control portion sizes. Pay attention to recommended serving sizes to avoid overeating.

Cook at Home: Prepare meals at home whenever possible. Cooking allows you to have full control over ingredients and portion sizes, making it easier to make healthier choices.

Be Flexible and Enjoy Indulgences: Allow yourself to indulge in your favorite summer treats occasionally, but do so mindfully. Savor the experience and focus on moderation rather than restriction.

By incorporating these mindful eating tips into your summer routine, you can cultivate a healthier relationship with food, nourish your body with nutritious choices, and fully embrace the joys of summer dining. Remember that eating mindfully is about being present, making conscious choices, and enjoying the journey to better health and wellness.