MyPlate: Get Ready for Summer
Adapting your MyPlate guidelines for summer can help you make the most of seasonal produce and maintain a balanced diet. Here's how you can adjust your MyPlate recommendations for the summer months:
Fruits and Vegetables: Take advantage of the abundance of fresh fruits and vegetables available during the summer. Aim to fill half of your plate with a variety of colorful fruits and vegetables. Choose options like berries, melons, tomatoes, cucumbers, peppers, corn, zucchini, and leafy greens. Enjoy them raw in salads, as snacks, or grilled for added flavor. By visiting a farmer’s market you can be more aware of fresh, local seasonal produce while getting great prices and meeting the people who grow your food.
Grains: Incorporate whole grains into your meals for sustained energy. Choose whole grain options like whole wheat bread, brown rice, quinoa, barley, or whole grain pasta. These grains provide fiber, vitamins, and minerals to support overall health. Try incorporating whole grains into salads, side dishes, or as a base for grain bowls.
Protein: Include lean protein sources in your meals to support muscle health and satiety. Opt for grilled chicken, fish, tofu, tempeh, beans, lentils, or legumes. Grilling is a popular cooking method during the summer and can add delicious flavor to your protein choices. Consider making kabobs with vegetables and lean meats for a balanced meal.
Dairy or Dairy Alternatives: Choose low-fat or fat-free dairy options or dairy alternatives fortified with calcium and vitamin D. Enjoy yogurt parfaits with fresh fruits, smoothies with Greek yogurt, or calcium-fortified plant-based milk in your cereal or as a beverage.
Healthy Fats: Incorporate healthy fats into your diet for heart health and satiety. Add avocado slices to salads or sandwiches, drizzle olive oil over grilled vegetables, or include nuts and seeds in your snacks or meals. Remember to practice portion control, as fats are calorie-dense.
Hydration: Stay hydrated by drinking plenty of water, especially in hot weather. Choose water as your primary beverage and flavor it with fresh fruit slices or herbs for a refreshing twist. Limit sugary drinks and alcohol, as they can contribute to dehydration and excess calorie intake.
Moderation and Variety: Enjoy a wide variety of foods from all food groups in moderation. Summer is a great time to experiment with new recipes and flavors using seasonal ingredients. Be mindful of portion sizes and listen to your body's hunger and fullness cues.
By following these MyPlate recommendations tailored for summer, you can enjoy a balanced diet that nourishes your body while savoring the flavors of the season.
