Nutrition Tips for a Healthier Summer

Nutrition Tips for a Healthier Summer

In later spring the temperature rises, the days grow longer, there’s school graduations and with all of this comes the promise of summer.

Summer usually results in a more active lifestyle for you and your family and often there’s the invitation to change regular eating habits. It’s a time when the usual routines are changed, children are home, and many families go on vacation.

While it is a time for fun and relaxation, it can also be a time to fall into bad nutritional habits.

Here are some simple yet effective summer nutrition tips to help you and your family feel healthy during the sunny months ahead.

Stay Hydrated

With the heat of summer, it is important to remember to stay hydrated.  Have water as the primary beverage throughout the day and consider adding fresh fruits or herbs for a refreshing twist. Coconut water and herbal teas are also excellent hydrating options.

Drink plenty of water, especially in hot weather. Have your family drink extra water if you're all spending time outdoors, sweating in the sun or engaging in physical activities or sports. 

If urine output decreases, drink more fluids. To counteract heavy sweating, drink a re-hydration drink to replace lost salt (sodium) and other minerals (electrolytes).

Load Up on Fresh Fruits and Vegetables

Summer brings lots of delicious fruits and vegetables to the table.

Use a large variety of colorful produce with your meals and snacks to ensure everyone is consuming enough essential vitamins, minerals, and antioxidants.

Enjoy watermelon, berries, crisp salads, and grilled vegetables for a nutritious meal which is also refreshing. Aim to fill half the plate with fruits and vegetables at every meal to boost overall health.

Choose Light and Refreshing Meals

During the hot summer months, lighter meals are often more appealing and easier to digest. Opt for fresh and flavorful dishes that are packed with nutrients and low in heavy fats and oils.

Think salads with lean proteins, grilled fish or chicken, vegetable stir-fries, and cold soups like gazpacho or cucumber dill when the weather is really hot.

Experiment with herbs, spices, and citrus flavors to enhance the taste of your meals without adding extra calories.


Summer gatherings and social events usually lead to eating and overindulgence. Practice paying attention to your body’s hunger and fullness cues. Take time to enjoy your meals in a relaxed setting at summer gatherings and eat nourishing foods that leave you feeling satisfied and energized.

Plan Ahead for Healthy Snacking

Whether you’re going to the beach, hiking, spending a day at the park or a family gathering, it is essential to plan ahead for healthy snacking options. Pack portable snacks like fresh fruit, nuts and seeds, veggie sticks with hummus, yogurt parfaits, or homemade energy bars to keep you fueled and satisfied throughout the day. You can then avoid sugary snacks and processed foods, which can lead to energy crashes and food cravings.

By incorporating these summer nutrition tips into your daily routine, you can support your health while enjoying all the fun that the summer has to offer.

In summary, remember to stay hydrated, load up on fresh fruits and vegetables, choose light and refreshing meals, think about what you are eating, and plan ahead with healthy snacking.

With these simple strategies, you and your family can have a healthy, energetic summer full of great memories!

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