It’s that time of year when the weather warms up and we bring out the summer wardrobe. With people trying to slim down for summer, it’s important to make sure that you’re doing it in a healthy way including a balanced diet and exercise. Nurse Rose Melendez, RN shares her diet and fitness tips to get fit for summer and help get you swimsuit-ready.

What should people do to prepare for summer dieting?

Nurse Rose: Before you change your diet or fitness routine, take these steps to help you set healthy weight loss goals.

  • Consult your healthcare provider. Talk to your doctor before making big changes to your diet or activity level.
  • Set realistic weight loss goals. Consider a goal around your lowest weight from age 21 and up.
  • Know your numbers. Calculate and keep track of your body mass index (BMI) and waist circumference to track your progress.

What does a “healthy” meal look like?

Nurse Rose: A healthy diet should include a wide variety of nutrient-rich foods. Try to aim for a well-balanced plate with these tips:

  • Fill half of your plate with fruits and vegetables
  • Fill one-quarter of your plate with whole grains like whole wheat, barley, quinoa and brown rice.
  • Fill one-quarter of your plate with lean protein like fish, chicken, beans and nuts.

How can people feel full and satisfied while dieting?

Nurse Rose: It’s true that a lot of people feel deprived while, but there are ways to eat healthy and feel satisfied.

  • Eat frequently. Eat your meals on a regular schedule with your first meal one to two hours after waking up.
  • Try healthy snacks like nuts, fruit, veggies and hummus or whole grain crackers and cheese, but pay attention to serving sizes.
  • Eat healthy fats and proteins. This is what makes us feel fuller longer. Try nuts, seeds, plant oils and avocado for healthy fats. Try getting protein from eggs, beans or legumes in addition to meat and fish.
Rose Melendez, RN

Rose Melendez, RN

Head of Emergency Department

Rose Melendez, RN is the head of the Emergency Department and Nursing Administration at Adventist HealthCare Washington Adventist Hospital.

Tune into WGTS 91.9 FM every Wednesday at 7:40 a.m. to listen to Nurse Rose live on the radio.

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