June 28, 2024

By: Alison Fenske

As temperatures rise and the sun shines brighter, our bodies require special attention to stay healthy and energized during the summer months. Proper nutrition plays a crucial role in maintaining our well-being and supporting our summer activities Here are tips to help you make the most of your summer nutrition:

1. Hydrate, Hydrate, Hydrate

  • Drink plenty of water: In hot weather, our bodies lose more water through sweat, so it’s important to stay hydrated. Aim to drink at least 8-10 glasses of water each day. If you’re active or spending time outdoors, increase how much water you drink.
  • Include hydrating foods: Fruits like watermelon, strawberries, and oranges, as well as vegetables like cucumber and lettuce, have high water content and help meet your hydration needs.

2. Focus on Fresh Fruits and Vegetables

  • Enjoy seasonal produce: Summer is the perfect time to indulge in a variety of fresh fruits and vegetables that are abundant and flavorful. Berries, tomatoes, corn, and leafy greens are nutritious choices packed with vitamins, minerals, and antioxidants.
  • Salads and smoothies: Incorporate these seasonal delights into refreshing salads, smoothies, or snacks to keep your meals light and nutritious.

3. Balance Your Plate

  • Choose lean proteins: Opt for lean meats, like chicken and turkey, or plant-based proteins, such as beans and tofu. These provide essential nutrients without adding excess fats.
  • Healthy fats: Include sources of healthy fats, like avocado, nuts, and olive oil in moderation. They help in absorbing fat-soluble vitamins and contribute to feeling full.

4. Stay Cool with Lighter Meals

  • Avoid heavy foods: On hot days, heavy or greasy meals can make you feel sluggish and uncomfortable. Instead, chose lighter, easily digestible meals, like grilled fish or chicken with a side of vegetables or a refreshing salad.
  • Snack smart: Choose snacks that are light and nutritious, such as yogurt with fruits, whole-grain crackers with hummus, or a handful of nuts.

5. Be Mindful of Sugary Drinks and Alcohol

  • Limit sugary beverages: Beverages like soda, sweetened iced tea, and energy drinks are high in empty calories and can lead to dehydration. Drink water, herbal teas, or infused water with slices of citrus or cucumber.
  • Moderate alcohol consumption: If you choose to drink alcohol, do so in moderation and alternate with water to stay hydrated.

6. Plan for Outdoor Activities

  • Pack healthy snacks: Whether you’re hiking, swimming, or enjoying a day at the beach, pack nutritious snacks like trail mix, fresh fruit, or homemade energy bars to fuel your adventures.
  • Avoid food safety issues: When picnicking or grilling outdoors, ensure food safety by keeping perishable items cool in a cooler, and practicing proper hygiene when handling and preparing food.

7. Listen to Your Body

  • Pay attention to hunger and thirst cues: It’s easy to become distracted or forget to eat and drink enough during busy summer days. Listen to your body’s signals and respond accordingly to maintain your energy levels and overall well-being.

By following these summer nutrition tips, you can support your health, maintain energy levels, and fully enjoy the season’s activities. Remember, nutrition is a key part of staying healthy year-round. Adapting your diet to the summer heat can make a significant difference in how you feel and perform. Cheers to a happy, healthy summer!

Looking for a summer receipe check out, try these delsouse summer recipes.

White bean salad with summer vegtables

Crunchy tuna wraps

Chickpea salad sandwich