Nilson Tales Guimarães
A certified nutrition consultant and mother of two offers advice for maintaining healthy eating habits during the summer months, a time when routines often become unpredictable. The consultant acknowledges that summer can disrupt even the best intentions, with looser schedules and improvised meals, but suggests leaning into simple, repeatable habits rather than fighting the season.
For breakfast, the consultant recommends meals that support blood sugar stability. Options include Greek yogurt mixed with chocolate collagen peptides, frozen wild blueberries, chia seeds, and nut butter. Another suggestion is two hard-boiled eggs mashed with cottage cheese on toasted sourdough with hot honey and sea salt. A smoothie bowl made with frozen peaches, spinach, ground flaxseeds, vanilla protein powder, and cinnamon, topped with pumpkin seeds and a drizzle of tahini, is also recommended.
For lunch, the focus is on quick, protein-forward meals that do not require cooking. A snack plate with deli turkey, sliced cucumber, cherry tomatoes, hummus, seedy crackers, and cornichons is one option. Another is rotisserie chicken and smashed avocado on rice cakes, served with sliced bell peppers, baby carrots, and olives. Canned salmon mashed with avocado oil mayo or Greek yogurt, lemon, sea salt, and dill, served over arugula with tortilla chips and fresh strawberries, is also suggested.
For dinner, the consultant recommends easy weeknight meals. Chicken sausages with grilled zucchini and couscous cooked in bone broth, with optional crumbled feta, is one choice. Another is egg noodles tossed with olive oil, cherry tomatoes, and canned tuna or white beans, finished with fresh basil and parmesan. Crispy sheet pan tofu with bell peppers, red onion, and broccoli, roasted at 425 degrees Fahrenheit and served over rice with sriracha mayo, is also on the list.
Managing Blood Sugar During Summer
The consultant addresses how to manage blood sugar when routines are disrupted by irregular meal times, barbecues, late nights, and increased alcohol consumption. One strategy is to eat food in a specific order: start with vegetables, then protein and fat, and save starches or sweets for last. This sequence is said to slow the post-meal glucose spike.
Anchoring every meal with 20 to 30 grams of protein is also recommended to slow carb absorption. Taking a 10-minute walk after eating can help blunt a post-meal glucose spike. The consultant advises against skipping meals, suggesting not going more than four to five hours without eating to avoid energy crashes and cravings. Keeping balanced snacks like roasted chickpeas, a protein bar, or almonds with fruit on hand is also advised. For hydration, adding a pinch of sea salt and lemon to water or using electrolyte supplements is suggested, especially when sweating more or drinking alcohol.
Protein Needs and Fiber
The consultant explains that while the recommended dietary allowance for protein is set at 0.8 grams per kilogram of body weight, this is the minimum to prevent deficiency. For optimal energy, hormone health, and body composition, most women benefit from 1.2 to 1.6 grams per kilogram daily, which translates to roughly 25 to 40 grams per meal. The consultant notes that fiber is equally important, as it helps blunt blood sugar rises by slowing digestion and feeding beneficial gut bacteria. Pairing protein with fiber-rich foods, such as leafy greens, berries, beans, and chia seeds, is recommended for meals that keep a person full and energized.
Portion Control Without Apps
For portion control, the consultant suggests using the hand as a guide. A fist-sized portion of protein, such as chicken breast, tofu, or fish, equates to roughly 20 to 40 grams per meal. A cupped hand of carbs like brown rice, quinoa, or sweet potato is recommended. Non-starchy vegetables should make up at least half the plate, and a thumb-sized portion of fats like avocado, nuts, or olive oil is advised. The consultant also recommends eating slowly, putting the fork down between bites, and pausing for five minutes before reaching for seconds, often drinking a glass of water or taking a short walk during that time.
The consultant summarizes with five key tips for the summer: prep once and eat twice by grilling or roasting extras for the week; hydrate with added sea salt and lemon for minerals; anchor every meal with protein; do not skip breakfast; and prioritize sunshine and sleep as wellness tools.
