Healthy eating habits throughout the summer

SUMMER IS FINALLY HERE and with the change of seasons comes the promise that many people make each year--to take better care of themselves. Make the promise happen by simply changing your eating habits.

Let's face it, on a scorching summer day the last thing you need is a heavy meal on your stomach weighing you down and causing you to feel sluggish. Say goodbye to the bloating comfort foods of winter and hello to summer's lighter fare.

While summer produce is at its peak plan a variety of healthy dishes full of fresh fruits, vegetables and salads. These meals not only taste good but they're also loaded with the nutrients that your body craves to stay strong and give you energy.

Be sure to pick fruits and vegetables that are fresh and blemish-free. At home wash or soak them thoroughly in cold water to remove dirty areas.

Stock up on quick eats like bananas, peaches, nectarines, celery and carrot sticks. They are healthy and satisfying snacks that can be eaten on the run as the perfect substitute to junk food.

Are you sick of slaving in the kitchen over a hot stove? Take advantage of the nice weather by treating yourself to a dining experience at a nice restaurant with an outdoor patio. Remember, just because you're eating out doesn't mean you can't eat healthy. Be wise in your decision-making when eyeing the menu and choose good-for-you dishes made of lean beef, chicken or fish that are baked, broiled, roasted, grilled, stir-fried or steamed.

And don't be tempted by the heavy desserts that you may regret eating later. As an alternative to those try a fruity bowl of sorbet with mixed berries. The calories are fewer and you won't feel guilty after taking that last bite.

When the heat rises, so does your body's temperature. Keep yourself cool and prevent dehydration by increasing your fluid intake. Sports drinks and sodas are good for replenishing an overheated body, but keep in mind that they are loaded with sugar, which can gradually add on the pounds.

Drink plenty of water. This means drinking at least 64 ounces per day for most adults. If you're going to be outside in the heat and brutal sun, prevent the symptoms of dehydration (which include dry mouth, fatigue, headache, dizziness, breathing difficulties and in extreme cases, kidney failure) from occurring by sipping water throughout the entire day.