Here come the summer vacations, parties, and picnics! But, during these wonderful warm days of summer, it may seem difficult to follow a healthy balanced diet. Check out these helpful guidelines to maintain a healthy weight, and enjoy a nutritious summer:

1.) DRINK LOTS OF WATER
This is essential, especially with the heat and extra activity. If you are trying to lose weight, be careful not drink excess calories in the form of juice, soda, lemonade, or Gatorade. Try lemon water or non-caloric flavoured water to add taste.
2.) EAT VEGETABLES AND FRUITS DAILY
The recommended five-a-day for fruits and vegetable will provide plenty of vitamins, minerals, and fiber. It will also reduce total caloric intake for the day when you snack on cut up vegetables instead of chips. Summer is a great time to take advantage of the vegetables and fruits in season.

3.) EXERCISE REGULARLY
Swim, walk, bike, or play with the kids. Get the family involved in more physical activity, especially now when the kids are home from school, and to combat the increase in childhood obesity.

4.) PORTION CONTROL
If we eat too much food, we gain weight, no matter what the food or drink may be. So enjoy the barbeques, but no "seconds"
5.) PLAN AHEAD AND PREPARE
This helps prevent hasty and high fat food choices. Bring non-perishables with you when out with the kids, travelling by car, going to work, or just spending the day at the pool. Try dry cereal, rice cakes, pretzels, carrot sticks, or a banana. Even a peanut butter sandwich on wheat bread is a better choice than a stop for fast food. If you do get fast food occasionally, consider the fruit and yogurt (no granola), a plain potato, skim milk, or a grilled chicken sandwich. If you must get the fries or the cookies, share them instead of getting one for each person.

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