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Ok it’s summer already!! Maybe for you it means that life is lighter, brighter and less stressful? However, the truth for most people is that anxiety still seems to creep in (no matter how good the weather is)!
Simple Eating Tips Health
In this blog post we’re excited to break down some of the top summer nutrition tips to help de-stress!
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For many reasons, summer can be an easy time to eat foods that contribute to anxiety. For example, there are all kinds of nutrient-dense local produce, fresh lettuce, beets, carrots, kale, Swiss chard, etc., that are loaded with micronutrients that the brain needs to function optimally! Local berries are also in season which are full of antioxidants and help reduce neuroinflammation. And maybe you’re looking for lighter, more nutrient-dense foods like salads, smoothies, chips, etc. that support your gut and help fuel your body and brain.
However, on the other hand, summer can create the perfect environment for “thinking eating habits.” For example, you may eat more processed foods for parties or picnics, such as chips or low-quality dairy products. , sodas and cookies thanks to weekly barbecues and other social gatherings Maybe you find yourself camping and enjoying these meals because they’re quick and convenient? Also, drinking alcohol can be more prevalent in the summer, which, while fun in the moment, can cause anxiety for many people later in the day. Not only this, trips to the ice cream shop and enjoying other sugary treats are also more common during the summer. Of course, these are all fun things, but when done too often, they can start to contribute to increased anxiety levels.
But wait, there’s good news! With a diet to help relieve anxiety, it’s not about being perfect or enjoying fun things. Above all, as nutritionists, we believe that food should be seen as the beautiful gift that it is, and should be as natural and stress-free as possible in your life. However, beyond that, we also want to remind you that food can be your best healer and that it’s important to pay attention to how you nourish your body and mind to make sure your diet is actually helping you (not draining you). This is the way!
Before we get into 6 summer nutrition tips to beat anxiety, if you’re looking for a little more background on nutrition anxiety, be sure to check out this blog post.
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Below you’ll find six helpful nutrition tips and simple summer diet changes to help keep those anxiety levels at bay (while still having all kinds of fun!).
We hope it’s clear: You certainly don’t have to say no to a social hour with friends, that camping trip you’ve been looking forward to all year, or another summer barbecue—in fact, quite the opposite! By keeping these six nutrition tips in mind, you can start to reduce those anxiety levels with the foods you eat, but of course, you don’t have to miss out on all the summer fun!
If you are interested in learning more about how you can eat to overcome your anxiety, be sure to check out the “Nutrition Protocol for Anxiety Reduction” where you can get direct support in one go, feeling amazing in body and mind, all the way through. anus. Healthy! Use the healthy meal plate as a guide for creating balanced meals, whether served at the table or packed in a lunchbox.
For cooking, use healthy oils (such as olive oil and canola oil) in salads and at the table. Limit butter Avoid trans fats Drink healthy water, tea or coffee (with little sugar). Limit milk/milk (1-2 servings/day) and juice (2 small glasses/day). Avoid sugary drinks Water
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The more vegetarian – and the more varied – the better Potatoes and chips don’t count VEGETABLES Fruits Eat lots of fruit of all colors Fruits Healthy proteins Choose fish, poultry, beans and nuts; Limit red meat and cheese; Avoid bacon, sausages, and other processed meats Eat a variety of healthy protein whole grains (such as whole-grain bread, whole-grain pasta, and brown rice). Limit refined grains (such as white rice and white bread). INTEGRAL Be active Incorporate physical activity into your daily routine
Looking for a printable copy? Download one here and hang it on your fridge to serve as a daily reminder during your meal planning and preparation. Translations of the Healthy Eating Plate are also available in over 25 languages
Most of your food is vegetables and fruits: prepare the plate Look for color and variety, and remember that potatoes do not count as vegetables on a healthy eating plate because of their negative impact on blood sugar.
Go for whole grains on your plate Whole grains and whole grains (whole wheat, barley, wheat berries, quinoa, oats, brown rice and foods made with them, such as whole wheat pasta) have a lower effect on blood sugar blood and insulin than white bread, white rice and others. Refined grains
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Protein energy – ¼ of your plate Fish, poultry, beans and nuts are versatile and healthy sources of protein – they can be mixed into salads and combined well with vegetables in a dish. Limit red meats and avoid processed meats such as bacon and sausages
Healthy vegetable oils – in moderation Choose olive, canola, soybean, corn, sunflower, peanut and other healthy vegetable oils and avoid partially hydrogenated oils, which contain unhealthy trans fats. Remember that low fat does not mean “healthy”.
Drink water, coffee or tea Skip sugary drinks, limit milk and dairy products to one or two servings a day and limit juice to a small glass a day.
Stay active The red image that runs over the healthy eating plate placemat is a reminder that being active is also important for weight management.
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Just as different foods can have different effects on human health, they also have different effects on the environment. Food production is one of the main contributors to greenhouse gas emissions and places great demand on our planet’s natural resources.
The Healthy Eating Plate does not define a specific number of calories or servings per day from each food group Relative portion sizes indicate approximate proportions of each food group to include in a healthy plate. They are not based on specific caloric amounts and are not intended to prescribe a specific number of calories or servings per day, as the calorie and nutrient needs of individuals vary by age, sex, body size and activity level.
As the name suggests, the healthy meal plate is visualized as a single dish, but can be used as a guide to create healthy and balanced meals, no matter what type of dishes are used.
There are many cultures in the world where people cannot eat on one plate Although our translations of this guide retain the single-plate graphic, we recommend using it to create healthy, balanced meals within the context of cultural and personal preferences and customs.
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For some people, moderate alcohol can provide health benefits, while for others, alcohol can pose a risk Learn more about the dangers and benefits of alcohol
The Healthy Eating Plate, Harvard T. Chan School of Public Health and the editors of Harvard Health Publications, designed to address errors in the United States Department of Agriculture (USDA) MyPlate. The Healthy Eating Plate provides comprehensive guidance in a simple format to help people make healthy eating choices
The Healthy Eating Plate is based only on the best available science and is not subject to political or commercial pressure from food industry lobbies. Learn more about how the Healthy Eating Plate compares to the USDA’s MyPlate
Generations of Americans are used to the design of the food pyramid, and it is not going away. In fact, the healthy food pyramid and the healthy food plate complement each other See how you can use the food pyramid as a guide for your shopping list
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According to research conducted at the Harvard Khan School of Public Health and elsewhere, following the guidelines presented through the Healthy Eating Pyramid and the Healthy Eating Plate can reduce the risk of heart disease and premature death:
Two studies provide further evidence of disease prevention by following a diet similar to that based on the Healthy Eating Pyramid:
Healthy food plate image courtesy of Harvard University The downloadable version may be used without permission for educational and other non-commercial use with proper attribution, including the following copyright notice and credit line.
Copyright © 2011, Harvard University
