Tips for Healthy Summer Nutrition

Written By Katie Di Lauro • 3 min read

Summer is a time for laughter, sunshine, and making memories. But for many of us, it’s also a season filled with tempting treats and indulgences that can throw our health goals off track. Do you find yourself reaching for sugary popsicles on hot days? Sipping on sweet tea or lemonade? Enjoying cocktail hour with friends a little too often? Snacking on salty or sugary treats by the pool or at the beach? Indulging in hot dogs and hamburgers at BBQs?

You’re not alone. These summer traditions bring joy and connection, but they can also wreak havoc on our nutrition habits. So, how can we enjoy the best of summer while maintaining a healthy summer lifestyle? We’ve got you covered with a few simple tips and tricks for healthier eating this summer.

Make Your Own Popsicles

Create refreshing, low-sugar, and hydrating popsicles. You can buy popsicle molds on Amazon. Here are a few recipe ideas:

• Electrolyte Pop: Blend 34 oz coconut water, 2 cups berries, 1 pink lemonade electrolyte packet, and 1 scoop of protein powder. Pour into popsicle molds and freeze.
• Creamsicle: Blend 16 oz plain Greek yogurt, 2 oranges, 2 scoops protein powder, and 1 banana. Pour into popsicle molds and freeze.

Keep Cut Fruits and Veggies Ready

You can’t have a healthy summer without delicious produce. Have healthy and refreshing snacks ready in your fridge to increase your chances of eating them when hungry. Try carrots, cucumbers, radishes, apples, celery, and jicama. Add some Tajin for a more complex flavor. It’s really helpful to wash, cut, and store your produce as soon as you return from shopping. This will keep them fresh and ready to eat!

Upgrade Your BBQ Meals

Level up your BBQ meals with grilled veggies like carrots, zucchini, onions, and bell peppers, along with lean protein. Ditch processed hot dogs and replace them with lean chicken breast or thighs or turkey sausage.

Make a Healthy Summer Side Dish

Instead of traditional carb-heavy side dishes, such as potato salad, make a coleslaw with olive oil, vinegar, and herbs. Here’s a recipe idea:

Slaw:

• Mix 6 cups shredded purple and green cabbage
• 2 cups shredded carrots
• 2 cups thinly sliced bell peppers
• 1 cup finely chopped cilantro
• ½ cup green onion
• Optional: 1 jalapeno (seeded and finely diced), ½ cup pepitas, ¼ cup sliced or chopped almonds.

Dressing:

• Mix 3 tablespoons extra virgin olive oil
• 2 tablespoons apple cider vinegar
• 1-2 tablespoons pure maple syrup (optional – depending on how sweet you like your slaw)
• 1 clove garlic (finely minced)
• ½ teaspoon salt
• Freshly cracked black pepper
• Optional: ¼ teaspoon of cayenne pepper

Mix together and pour over the slaw.

Stay Healthy on Vacation

Just because you’re on vacation, your healthy habits don’t have to be left behind. Make a plan for moderation, fitting in activity, staying hydrated, and getting your veggies in.

• If you have restaurants you’re excited to try, look at the menu online in advance and decide on your protein, fiber, healthy fat, and veggies.
• Continue to practice portion control with all meals and snacks.
• Set a daily or weekly limit on alcohol. I recommend staying under 4 drinks per week and avoiding sugary alcohol beverages.

Conclusion

Summer traditions are all about fun, joy, and making lasting memories. While it’s easy to get carried away with tempting treats and indulgences, you don’t have to sacrifice your health to enjoy the season. With a few simple changes, you can keep those beloved traditions alive while staying on track with your goals and have a healthy summer. Whether it’s making your own low-sugar popsicles, upgrading your BBQ meals, or planning ahead for healthier vacation dining, you can enjoy all the delights of summer in a way that nourishes your body and spirit. Embrace these tips and make this summer your healthiest and happiest yet! 

Lastly, if you’re ready to take your healthy nutrition journey to the next level I invite you to explore the PFC Culinary Fit Program. It’s a weight loss program for people who love food and want to learn how to cook and eat healthier as a lifestyle. Until next time, have a great summer!

Katie Di Lauro, RDN
Director of Nutrition