Rising temperatures can only mean one thing: summer is coming!
The warm weather forecast heralds beach days, picnics, barbecues, markets and festivals. There’s no better way to enjoy summer than to eat healthy and stay healthy.
How to eat well in summer?
Look, we get it—summer can be an active summer. No one wants to be the food police telling you what you should or shouldn’t eat while having fun!
Furthermore, healthy eating is more complicated than eating more of one thing and less of another. (Just read our recent blog post on ultra-processed foods.)
The best approach is to focus on balance and consistency.
5 Tips for Healthy Eating in Summer
We spoke with registered dietitian Joanna Gregg to get some tips on how to stick to your summer health goals:
1. Track your food to ensure balance and consistency
During the summer, with all the activities and travel happening, it can be difficult to stay on track.
“One way to make sure your eating patterns support your goals this summer is to track portion sizes and log your intake,” says Joanna Gregg. “Research shows that using digital health technology to continuously self-monitor your diet is associated with weight loss.”
So if you’re looking to lose weight this summer, a calorie tracking app like MyFitnessPal can help!
Interesting facts: MyFitnessPal gives members access to one of the world’s largest nutritional databases, making it easy, accurate and consistent to record everything you eat.
2. Remember to stay hydrated
When it comes to summer health tips, nothing is more important than staying hydrated.
In warmer temperatures, proper hydration helps prevent heat stress during summer activities and is critical for a variety of functions, including:
- Deliver nutrients to cells
- Disposal of body waste
- Protect joints and organs
- adjust temperature
Joanna says, “Drinking plenty of water will keep your body hydrated and looking your best. Also, keep in mind that foods high in water, such as fresh fruits and vegetables, can also help you feel full and help in daily water intake.
So, how do you know you’ve had enough?
The National Academies of Sciences, Engineering, and Medicine state that adult men need at least 3.7 liters of water per day, while adult women need 2.7 liters. Drink 12 to 16 cups per day, requirements will vary based on activity level and perspiration.
Interesting facts: In 2023, MyFitnessPal members logged over 5 billion glasses of water! Start tracking your water intake now.
3. Choose seasonal fruits and vegetables based on your location
Keep your summer meals varied by adding fruits and seasonal vegetables.
Seasonal food is fresher, cheaper, and promotes sustainable eating. Various fruits, such as berries and peaches, are a typical summer treat across the country.
Other examples include:
- Plum
- apple
- cherry
- nectarine
- watermelon
- beet
- celery
- tomato
- radish
- avocado
- zucchini
- eggplant
- cucumber
- green beans
- bell pepper
Research shows that a plant-based diet can reduce the risk of high blood pressure, diabetes, and heart disease.
Registered dietitian Joanna Gregg agrees that “vitamins, minerals, antioxidants and fiber in fruits and vegetables can help you achieve and maintain a healthy weight and boost your immune function.”
With our food tracking app, you also receive weekly reports on your nutrition and exercise statistics. The Weekly Summary provides insight into your habits, making it easier to adjust and improve each week.
4. Refuel with low-calorie (and healthy!) snacks
Snacking can get a bad rap. But its reputation has nothing to do with the desire to eat, but everything to do with what you crave! So we say: Eat it with a snack, not a snack!
Choosing lighter options for traditional warm-weather snacks and snacks can help you snack in a healthier way throughout the summer. Whole food snacks also offer additional benefits, including:
- Give you energy
- Suppress appetite to avoid overeating at next meal
- Get extra nutrients from foods like fresh fruit or nuts
Joanna Gregg agrees with these thoughts, encouraging you to “limit snacks that are high in refined carbohydrates, such as chips, pretzels, and crackers. They may taste good, but foods lacking fiber or protein are less likely to May keep you feeling full. Eat whole-food snacks that contain protein, carbohydrates, and healthy fats to curb your appetite.
Here are some of our favorite recipes:
5. Prepare meals for social gatherings
Meal prepping is another great way to eat well and control portion sizes. But most people associate meal prepping with planning their workday ahead of time rather than attending social events.
This summer, switch it up and make meal prepping the rule, not the exception!
Make a habit of preparing meals to go to parties and get-togethers. Many iconic summer recipes are delicious, nutritious, and may even help you set an inspiring example.
bottom line
You can still maintain a healthy diet without giving up your favorite summer foods. It just means you have to plan better!
Start by tracking your food intake. Knowing exactly how much you eat can help you stay accountable. Using a food tracking app, you can even have a less healthy snack from time to time without upsetting the balance of summer nutrition.
It also helps to drink lots of water, adjust your diet to seasonal foods, and stick to (mostly!) low-calorie and low-carb snacks.
Finally, this summer, step up your meal prep game and stick to healthy food choices, even at parties.
You’ll feel better, continue to achieve your goals, and maybe even inspire your loved ones to make healthier choices.
