Summer feels like a fresh start with longer days, sunshine, and outdoor activities motivating us to prioritize self-care. However, with barbecues, vacations, and tempting treats, maintaining nutrition can be challenging. The good news is that small changes can help you thrive through the summer, feeling energized and enjoying every moment.
Key Nutrition Tips for Summer
- Hydrate adequately: Drink plenty of water to replace lost fluids due to sweating.
- Eat seasonal fruits and vegetables: Incorporate seasonal produce like watermelon, berries, and leafy greens into your diet.
- Incorporate electrolyte-rich foods: Consume foods high in electrolytes, such as bananas (potassium), avocados (potassium), and coconut water (electrolytes).
- Choose light and refreshing meals: opt for salads, grilled meats, and fish to keep your meals light and nutritious.
- Be mindful of food safety: Avoid foodborne illnesses by handling and storing food properly, especially during outdoor events.
- Limit sugary drinks and treats: Reduce consumption of sugary beverages and desserts to maintain a balanced diet.
- Plan ahead: Create a meal plan or grocery list to ensure healthy eating habits during vacations and social gatherings.
Essential Nutrients for Summer
- Macronutrients: Focus on carbohydrates, proteins, and fats, which provide energy and support overall health.
- Vitamins and minerals: Ensure adequate intake of vitamins C and D, calcium, and potassium to maintain immune function, bone health, and hydration.
- Fiber: Include fibre-rich foods like whole grains, fruits, and vegetables to support digestive health.
By incorporating these tips into your daily routine, you’ll be well-equipped to enjoy the summer season while maintaining a balanced and nutritious diet ¹.
Hydration Tips for Summer
- Drink plenty of water: Aim for at least 8-10 cups (64-80 ounces) of water per day. However, your body’s needs may vary depending on your activity level and the amount of time you spend outdoors.
- Listen to your body: Pay attention to your body’s signs of hydration, such as the colour of your urine. If it’s pale yellow or clear, you’re likely hydrated.
- Carry a reusable water bottle: Having a water bottle with you throughout the day can encourage you to drink more water.
- Infuse your water: Add slices of cucumber, lemon, lime, or orange to your water for a refreshing twist. You can also try adding mint leaves, basil, or ginger for extra flavour.
Why Hydration Matters
- Prevents dehydration: Dehydration can cause fatigue, headaches, and dizziness.
Drinking enough water can help boost your energy levels.
- Supports physical performance: Proper hydration is essential for athletes and individuals who engage in regular physical activity.
Additional Tips
- Monitor your urine output: If you’re urinating regularly and your urine is pale yellow or clear, you’re likely hydrated.
- Avoid sugary drinks: Sugary drinks can have negative effects on your health, including weight gain, insulin resistance, and an increased risk of chronic diseases.
- Eat hydrating foods: Include foods with high water content in your diet, such as watermelon, cucumbers, and celery
Give priority to fresh, seasonal food. Summer is the peak season for fresh produce, and your body will thank you for leaning into it. Fresh fruits and vegetables are packed with vitamins, minerals, antioxidants, and fibre that help you feel full, fight inflammation, and support your overall health.
Some summer superstars to load up on are :
- Berries: Antioxidant powerhouses rich in essential vitamins and minerals
- Zucchini: Low-calorie and versatile, perfect for grilling or sautéing
- Peaches: High in vitamin C, great for immunity and skin health Simple ideas to incorporate these foods into your diet:
- Create a colourfull salad with mixed greens, vegetables, and fruits
- Make a smoothie packed with ripe fruits like peaches and berries
Remember to also include :
- Hydrating foods: Watermelon, cucumber, grapefruit, lettuce, and celery to stay cool and hydrated
By focusing on whole, nutrient-dense foods, you’ll stay healthy and energized throughout the summer season.
Fuel up for outdoor activities like hiking, biking, and swimming by focusing on these key nutrients:
- Carbohydrates for Energy: Whole grains, fruits, and starchy vegetables provide the energy you need for outdoor activities.
- Healthy Fats for Satisfaction and Heart Health: Nuts, seeds, avocados, and olive oil provide sustained energy and support heart health.
To optimize your performance:
- Eat a Balanced Meal or Snack: Consume a balanced meal or snack about an hour before heading out to provide energy and prevent hunger.
- Re-fuel with Protein and Carbohydrates: After your activity, refuel with a mix of protein and carbohydrates to aid in recovery and muscle repair.
Some great options include :
- Fresh Fruits: Berries, citrus fruits, and stone fruits like peaches
- Lean Protein Sources: Grilled chicken, fish, and plant-based options like beans and lentils
- Healthy Snacks: Trail mix with nuts and dried fruits, energy bars, or energy-rich smoothies
Stay hydrated by drinking plenty of water and limiting caffeinated and sugary drinks that can cause dehydration.
Final Thoughts Summer is about nourishing your body in a way that makes you feel your best, so you can live your best life. By staying hydrated, enjoying fresh foods, and being mindful of indulgences, you’ll set yourself up for a season full of energy, fun, and glowing skin. So grab that big sunhat, plan picnics with colourful, healthy foods, and soak up every minute. Your summer deserves to be amazing.