It can be difficult to practice healthy eating during summer. It’s easy to fall into bad eating habits, with busy evening activities, family events, celebrations, bbqs, and dinners out. Eating the food you love while also fueling your body can be hard. With mindful eating practices, you can learn to balance summer food and drink indulgences and not feel guilty. This week on Fox 17, Dr. Bitner shares tips to help you practice mindful eating this summer. 

Tip #1

Create a plan and stick to it. Identifying your goal and developing a sustainable plan is an essential first step toward building the self-control needed for consistency. Setting a goal and holding yourself accountable reduces the likelihood of falling into unhealthy habits. Mindfully incorporating foods you love, modified or in smaller quantities, allows you to enjoy your summer favorites while maintaining a balance. 

Tip #2

Bring a healthy alternative. Providing a nutritious choice for everyone ensures you have a healthy option and encourages others to enjoy healthier foods. Consider bringing an appetizer, an alternative side dish, a nutritious main dish, or a low-sugar beverage. Another option is to eat protein before you leave to help curb your cravings. This way, you can enjoy caloric-rich foods in moderation, knowing you have still fueled your body. 

Tip #3

The order and types of food you eat impact your blood sugar levels and weight management. If your blood sugar exceeds 110 -120, any food consumed will have a higher likelihood to be stored as belly fat. Keeping your blood sugar within a healthy range reduces the risk of weight gain. Eating protein first slows sugar absorption from your gut, helping to stabilize your blood sugar levels. After protein, opt for high-fiber foods. Start with hummus and veggies, or  BBQ protein and beans before the chips and pretzels. 

Tip #4

Here are three tips to remember to keep you on on track toward your goal: 

1. Eat more fiber-rich foods.
2. Eat protein first.
3. When you treat yourself, get active after. Try walking or getting up and participating in a summer yard game.

By remembering these simple tips, you can continue to prioritize your health while enjoying summer gatherings. 

Patient Story:

Jane, 41, loves having family and friends over for Friday BBQs. She wants to enjoy herself but is  afraid her efforts during the week to be healthy would be ruined in one night. Jane has been working out, tracking her calories, and using a CGM to keep her blood sugars in range. 

She asked her doctor how she could balance enjoying herself and staying healthy. Her doctor helped her brainstorm ways she could implement mindful eating practices on the weekend. Jane decided if she were to have a drink, she would go heavy on the club soda and lime with a splash of vodka. For food, she would start with  guacamole and veggies, and make pulled chicken as well as pulled pork for a healthier option. 

Jane continued to enjoy her Friday BBQs, now in better alignment with her goals. By doing so, she maintained her weight and stayed on track with her health journey.

Takeaway Tip:

​​If you’re struggling to balance healthy habits with summer celebrations, remember that you can enjoy both! Try to start with protein, look for fiber, and for alcohol, keep the sugar low and limit the amount. For less healthy foods, practice moderation; the first bite and sip are always the most satisfying. You are allowed to treat yourself without feeling guilty.

Watch the full segment here