Four wellness tips to have a fun and healthy summer

For many, July evokes memories of summers’ past, filled with outdoor fun. Sunshine, swimming, healthy grilling, family gatherings, picnics and Fourth of July fireworks are just some of the highlights.

However, during the warm summer months, it’s important to be vigilant about the unique health and safety challenges that come with increased temperatures. So for July, keep these four tips in mind to have a safe summer to remember that enriches your overall wellness.

1. Make healthy food for picnics 

No matter where you eat, consider the MyPlate guidelines. Your plate should include half fruits and vegetables with the other half reserved for lean protein and whole grains. Accompaniments include low- or non-fat dairy products, healthy fats and plenty of water.

When it comes to picnicking or grilling, opt for firm fruits and vegetables, dairy-free dips, sauces and sides, and lean proteins that preferably include plant sources. Fruit and veggie kebabs made with firm, raw or lightly grilled produce can be fun to eat and a great way to add color to your plate. Sweet bell peppers, grape tomatoes, zucchini, summer squash, mushrooms, strawberries, melons and pineapple work well. 

Make cheese skewers using firm, low-moisture cheeses such as cheddar and Swiss. Bring healthy sauces and dips that keep well like salsas, chutney, pesto, hummus and guacamole. You can also make a bean dip with black beans, herbs, minced onions and tomatoes.

Don’t limit yourself to burgers and hot dogs. Nuts, seeds and beans offer protein and can be mixed into casseroles and grain dishes. Trail mix also travels and keeps well. Cooked, cubed chicken or turkey, or veggie burgers/dogs, offer a healthier protein fix as well.

To stay hydrated, pack plenty of fresh water, iced tea and other healthy beverages, while limiting caffeine, alcohol and sugary drinks. Individual fluid requirements vary, but a good rule of thumb is to consume 0.5 to 1 ounce of water per pound of body weight.

2. Practice food safety 

Cases of foodborne illness increase during the summer months. This is due to bacteria growing faster in warm temperatures, handling food with unwashed hands and preparing it on unclean surfaces. 

The temperature danger zone for food is 40°F to 140°F. Avoid keeping food at room temperature for more than two hours. If the outdoor temperature is at or above 90°F, the limit is one hour. 

Bring bags of ice, gel packs or bottles of frozen water to keep foods chilled. Consider buying a portable thermometer to check temperatures.

Pack hand sanitizer, baby wipes and disinfectant wipes to keep hands and surfaces clean. If possible, use a public restroom and wash your hands after each use.

3. Reduce food waste

Although common at picnics, highly perishable foods are best kept and eaten at home. These include dishes and dips made with dairy products, soft cheeses and mayonnaise. 

Consider bringing cloth napkins and real silverware or sturdy plastic plates you can wash and reuse instead of disposable paper goods. Swap out single-use plastic water bottles with insulated, reusable, BPA-free water bottles you can refill. 

Try to plan to only take the amount of food you need. If there is excess, store leftovers in containers with lids to transport them safely home to avoid spillage. Pack an extra bag for recyclables to bring home for disposal. 

4. Practice sun safety

Always remember sun protection. This includes wearing clothing and a hat to cover your skin, as well as applying broad-spectrum sunscreen with an SPF of at least 15 at regular intervals, or at least every two hours. 

Among many issues, ultraviolet (UV) exposure and radiation can increase your risk of developing eye problems. Consider wearing sunglasses with a UV400 rating or 100% UV protection on the label. Unless they offer UV protection, tinted glasses don’t shield your eyes from damaging UV rays.