Seasonal Nutrition Tips for a Healthy Lifestyle
Oct 16, 2020
Originally written for Spirit Magazine by Registered Dietitian, Jenny Maloney
As the seasons change, our nutrition and exercise routines tend to do the same.
During the warmer months of spring and summer, many of us dine out to enjoy the beautiful weather, but we’re also more active. Here are some nutritional ways you can continue—or start—your healthy lifestyle as we transition into the cooler seasons:
➊ Healthy Grilling
We love to cook on the grill when the weather gets nice, but research shows that cooking meats at high temperatures can cause carcinogens to form. Here are some ways to decrease carcinogen exposure:
• Carcinogens, or substances that can cause cancer, form from drippings of fat as you cook. Leaner meat means less fat.
• Avoid overcooking your meat by cooking it longer at a lower temperature (around 325 degrees).
• Marinate your meat. Studies have shown that using marinades can help lower the risk of carcinogens being released. Use antioxidant-rich ingredients (like oils, spices, and citrus juices) to help make a barrier for these carcinogens.
• Microwave your meat for about 1-2 minutes before throwing it on the grill.
• Try grilling plant-based foods like tofu, veggies, fruit, and veggie burgers.
➋ Proper Hydration
Water is important for supplying nutrients, removing waste, maintaining blood circulation, and regulating body temperature. As you exercise, your metabolism and your internal body temperature increase.
• General recommendation is 2.7 liters (91 oz) for women and 3.7 liters (125 oz) for men.
• For short-duration (less than 60 minutes), low-to moderate-intensity activity, water is a good choice to drink before, during, and after exercise.
• Any time you exercise in extreme heat or for more than one hour, supplement water with a sports drink or supplement that contains electrolytes and 6% to 8% carbohydrates.
•You can also make your own sports drink at home for a more natural source of electrolytes and carbs.
Homemade Sports Drink
❒ 3 to 4 cups of coconut water
❒ 3 to 4 cups freshly squeezed orange juice
❒ 1/4 cup freshly squeezed lemon juice
❒ 1/4 tsp salt
❒ 2 Tbsp raw honey or maple syrup
❒ 3 to 4 cups freshly squeezed orange juice
❒ 1/4 cup freshly squeezed lemon juice
❒ 1/4 tsp salt
❒ 2 Tbsp raw honey or maple syrup
- Mix well and keep refrigerated until ready to drink.
➌ Eat Local, Eat Fresh
Try to eat foods that have been sourced close to home by giving yourself a 100-mile radius cutoff when you can.
• Summer and Fall in Chicago are great times to eat produce that’s in season, so hit up your local farmer’s market or join a CSA (community supported agriculture).
• Cook at home more with all your local goodies!
• Incorporate all your fresh produce into a smoothie for breakfast, a big salad for lunch, and grilled fruit and veggie kebab for dinner.
• Add fresh fruit to your water and drink up!
• Try a different fruit or veggie each week.
Questions about nutrition?
Ask Jenny Maloney, Midtown’s Registered Dietitian/Trainer.
773.687.7571