Have a Healthy Memorial Day with These Tips

tips for a healthy memorial day

I’ve come to the conclusion that there are two types of people. There are those who wait all year for pumpkin spiced everything and relish the opportunity to enjoy a nourishing bowl of soup while wearing a cozy sweater and sitting by the fireplace. These are my cooler weather people. Then, there are those who dream of days spent at the pool or beach snacking on sweet seasonal berries while rocking their “messy hair, don’t care” and sun-kissed skin. These are my warmer weather people.

If you fall into the latter category of summer lovers, count me in your camp. And it’s time to celebrate because the unofficial start to summer is juuuuuust around the corner. While this time of year can often inspire people to get outside and engage in more physical activity, there are a few additional health considerations worth noting.

Below are simple tips to steer you towards a healthful Memorial Day and summer season.

5 Tips for Staying Healthy This Summer

  1. Keep hydrated. With the weather warming up and our days often involving outdoor activities, it’s essential to keep your body well hydrated. Unfortunately, the body’s thirst mechanism is a bit sluggish and not the most reliable. Often by the time your brain registers, “hey, I’m thirsty!” you’re likely already slightly dehydrated. Aim to stay ahead of the game by keeping a water bottle with you and sipping on it throughout the day.
  2. Take advantage of all the in-season fruits. If you’re a regular at your local farmers market, this is the time of year when farmers’ bounty is practically showing off. From sweet berries and cherries to juicy tomatoes and melon to creamy avocados, meeting your daily quota of nutrient-rich fruit is particularly delicious and easy over these next few months. Bonus? Fruits are also naturally hydrating foods which can help you combat the dreaded dehydration.
  3. Protect your skin. Aside from sporting a good SPF, donning a hat, and seeking shade, the foods you eat can also play a role in protecting your skin. Growing research has shown that plant foods rich in carotenoids and flavonoids may offer protection from the damaging effects of UV radiation. Tomato products, for example, such as salsa, tomato paste, and ketchup, are concentrated sources of the potent antioxidant lycopene and have been shown to offer such benefits.
  4. Keep family meal time a priority. One of the joys of summertime is the more relaxed state of being and break from our rigid routines and schedules. But with that, family meal time can often be thrown to the wayside and ordering take-out can become the new norm. To help keep you (and your family) on track with healthful eating habits, continue to make family meals a priority – it will make the transition to autumn and back to your regular routines that much easier.
  5. Limit alcohol. Between the backyard BBQs and summertime soirees, the opportunities to socially drink are prevalent this time of year. While some research has shown us that moderate drinking may offer health benefits, heavy drinking can cause more harm than good. According to the Dietary Guidelines for Americans, one drink is defined as 12 ounces of beer, 5 ounces of wine, or 1 ½ ounces of 80-proof spirits like gin or vodka. It’s recommended that women limit their drinks to up to one per day and men limit their drinks to up to two per day.

In addition to that, try to limit those fancy cocktails with processed, sweetened syrups and opt for those with more natural ingredients. We’re sharing some ideas below for inspiration.

3 No-Sugar Added Cocktails to Enjoy This Summer

Which team are you on? Team Cooler Weather or Team Warmer Weather? I’d love to know!

Registered Dietitian Nutritionist, Staff Writer


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