A healthy lifestyle involves many choices. Among them, choosing a balanced diet or healthy eating plan. So how do you choose a healthy eating plan? Let’s begin by defining what a healthy eating plan is.

According to the Dietary Guidelines for Americans 2010, a healthy eating plan:

• Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
• Includes lean meats, poultry, fish, beans, eggs, and nuts
• Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
• Stays within your daily calorie needs

Eat Healthfully and Enjoy It!

A healthy eating plan that helps you manage your weight includes a variety of foods you may not have considered. If “healthy eating” makes you think about the foods you can’t have, try refocusing on all the new foods you can eat—

• Fresh fruits ― don’t think just apples or bananas. All fresh fruits are great choices. Be sure to try some “exotic” fruits, too. How about a mango? Or a juicy pineapple or kiwi fruit! When your favorite fresh fruits aren’t in season, try a frozen, canned, or dried variety of a fresh fruit you enjoy. One caution about canned fruits is that they may contain added sugars or syrups. Be sure and choose canned varieties of fruit packed in water or in their own juice.
• Fresh vegetables ― try something new. You may find that you love grilled vegetables or steamed vegetables with an herb you haven’t tried like rosemary. You can sauté (panfry) vegetables in a non-stick pan with a small amount of cooking spray. Or try frozen or canned vegetables for a quick side dish — just microwave and serve. When trying canned vegetables, look for vegetables without added salt, butter, or cream sauces. Commit to going to the produce department and trying a new vegetable each week.
• Calcium-rich foods ― you may automatically think of a glass of low-fat or fat-free milk when someone says “eat more dairy products.” But what about low-fat and fat-free yogurts without added sugars? These come in a wide variety of flavors and can be a great dessert substitute for those with a sweet tooth.
• A new twist on an old favorite ― if your favorite recipe calls for frying fish or breaded chicken, try healthier variations using baking or grilling. Maybe even try a recipe that uses dry beans in place of higher-fat meats. Ask around or search the internet and magazines for recipes with fewer calories ― you might be surprised to find you have a new favorite dish!

It’s natural to want to get out in the sun when the days get longer and the temperature gets warmer. It’s also a good time to review the latest expert advice about how to protect your skin from damage.

Ultraviolet (UV) rays – from the sun and other sources like tanning beds – are the primary cause of skin cancer. Too much exposure can also cause sunburn, eye damage and premature wrinkles. But shielding your skin with clothing, broad-spectrum sunscreen of sun protection factor (SPF) 30 or higher, and staying in the shade can help lower your risk.

Take these steps to stay sun-safe:

• Cover up: When you are out in the sun, wear clothing and a wide-brimmed hat to protect as much skin as possible. Protect your eyes with sunglasses that block at least 99% of UV light.
• Use a broad spectrum sunscreen with SPF of at least 30: Be sure to reapply at least every 2 hours, as well as after swimming or sweating.
• Seek shade: Limit your direct exposure to the sun, especially between the hours of 10 a.m. and 4 p.m., when UV rays are strongest.
• Avoid tanning beds and sunlamps: Both can cause serious long-term skin damage and contribute to skin cancer.

Choosing the right sunscreen

While you should use sunscreen every day of the year, it’s even more important during summertime, when the days are longer, the sun is stronger, and it’s easier to spend more time outdoors. When choosing sunscreen, be sure to read the label before you buy. US Food and Drug Administration regulations that went into effect in 2012 require the labels to follow certain guidelines. Our guide can help you understand the terminology.

• Choose a sunscreen with “broad spectrum” protection. Sunscreens with this label protect against both UVA and UVB rays. All sunscreen products protect against UVB rays, which are the main cause of sunburn. But UVA rays also contribute to skin cancer and premature aging. Only products that pass a test can be labeled “broad spectrum.” Products that aren’t broad spectrum must carry a warning that they only protect against sunburn, not skin cancer or skin aging.
• Make sure your sunscreen has a sun protection factor (SPF) 30 or higher. The SPF number is the level of protection the sunscreen provides against UVB rays. Higher SPF numbers do mean more protection, but the higher you go, the smaller the difference becomes. SPF 15 sunscreens filter out about 93% of UVB rays, while SPF 30 sunscreens filter out about 97%, SPF 50 sunscreens about 98%, and SPF 100 about 99%. No sunscreen protects you completely. The FDA requires any sunscreen with SPF below 15 to carry a warning that it only protects against sunburn, not skin cancer or skin aging.
• “Water resistant” does not mean “waterproof.” No sunscreens are waterproof or “sweatproof,” and manufacturers are no longer allowed to claim that they are. If a product’s front label makes claims of being water resistant, it must specify whether it lasts for 40 minutes or 80 minutes while swimming or sweating. For best results, reapply sunscreen at least every 2 hours and even more often if you are swimming or sweating. Sunscreen usually rubs off when you towel yourself dry, so you will need to put more on.

Summertime gives increased opportunities for outdoor exercise, a widened selection of health-boosting, fresh produce and a chance to renew your energy and spirits. Get the most out of the warmer weather by following these tips for a safe and refreshing summer.

Enjoy outdoor exercise opportunities.

With the summer months come warmer weather and more opportunities to be physically active outside. Take a break from the gym to challenge your muscles with different activities and terrains. Hiking, biking, walking, running, gardening, yard work and rollerblading are all great activities to help you meet the recommended 2 ½ hours of exercise per week. Many communities and companies have outdoor sports leagues during the summer months as well. Consider joining for extra activity in a social setting! Remember to stay well-hydrated when exercising in warm weather by bringing a water bottle with you and drinking from it often. Don’t wait until you feel thirsty.  By then, you’re starting to dehydrate.  Use sunscreen–an SPF of 30 or more is best–and reapply every two hours.  A wide-brimmed hat can help to protect your face, shoulders and neck from exposure to UV rays. During extreme heat waves, the best time to get outdoor exercise is during the morning or evening, when the weather is cooler.

Widen your produce horizon.

Summertime harvests provide an impressive bounty of fresh fruits and vegetables. The array of vitamins and minerals in your diet increases when you select produce of various colors. Fruits and vegetables are also high in fiber and naturally low in fat, with many antioxidant vitamins that help protect against cancer and heart disease. During the summer, try bell peppers, zucchini, summer squash, eggplant, cantaloupe, honeydew melon, strawberries, blueberries, cherries, sweet corn and a wide range of lettuces. For added the added health benefit of omega-3 fatty acids, a handful of walnuts makes a great salad topping and also goes well with fruit and non-fat yogurt.  If you’re bored with your produce aisle, visit a local farmer’s market for a summertime treat. 

Boost your health with aquatic activity.

Swimming in a pool or body of water provides more than just good exercise: water-based activity is gentler on joints than land-based exercise, helping with arthritis and fibromyalgia symptoms; also, swimming helps reduce stress levels and improve mood.  If that’s not enough, swimming is also a high calorie-burning activity: an hour of swimming can burn up to 650 calories, depending on how much you weigh. Always remember sunscreen and reapply after swimming, even if the sunscreen is labeled “waterproof.”

De-stress in a natural setting.

Green leaves, wild flowers, chirping birds, lapping water…breath in the sights and sounds that come with the summer months. Spending time in a natural setting can sooth the soul and reduce stress. Take time to relax and enjoy your surroundings. Read a book on your porch, rest in a hammock or spend time at a park or the beach. You can also check the schedule of a local community center, national park or nature club for upcoming activities like outdoor Yoga or nature hikes.   Bring your digital camera along to capture  unique and fun images. 

Gain the health benefits of tea.

Iced tea is popular during the summer months as a refreshing beverage of choice. Tea, beyond refreshment, provides other benefits that can help to improve health. Tea contains antioxidant, cancer- and heart-protective polyphenols. It also has less caffeine than coffee and soda, to boost concentration without getting jittery. For a new twist, try making sun-brewed tea: use 4 to 6 tea bags and fill a 2-quart glass container with water. Place the container in sunlight for 3 to 5 hours to brew the sun tea.

Expand your intellect by learning a new skill.

Build on your current bank of knowledge by learning something new this summer. Many colleges and community centers offer adult education programs, especially during the summer months. Learning new skills helps keep the mind sharp and adds to a feeling of self-fulfillment. Taking a class can help you meet new people with similar interests and build a wider social support network. Try picking up another language, building on your cooking skills, or learning how to paint, draw or play a musical instrument. 

Be healthier and stay safe this summer by incorporating positive wellness habits into your every day.