Summer is the season of fresh produce, backyard barbecues, and family picnics—but it can also be a time when healthy habits take a backseat. Between busy schedules, travel, time with family, attending sporting events, and tempting treats, it’s easy to overindulge or skip nutritious meals altogether.
The good news? Summer is actually one of the best times to focus on eating well. With fresh fruits and vegetables at their peak and more time spent outdoors, small changes can make a big difference in your health.
Lacey Becker, RD, CDCES, has some tips to help you enjoy healthy eating all summer long.
She said, “Eating healthy during these hot months not only supports our fitness goals but also helps us stay energized. In the summer, opt for foods that are light, hydrating, and easy to digest to keep your stomach happy.”
1. Load Up on Seasonal Produce – Attend your Local Farmer’s Market or Plant a Garden
Summer brings a colorful bounty of fruits and vegetables—watermelon, berries, sweet corn, tomatoes, cucumbers, zucchini, and more. These foods are rich in vitamins, fiber, and antioxidants, and they’re naturally low in calories.
Tip: Fill half your plate with fruits and veggies at every meal. Try grilling or roasting veggies from the garden, and even some fruits, it can really enhance the flavor!
See the recipe below for a great healthy salad.
2. Stay Hydrated – The Healthy Way
Hot weather means your body needs more fluids. Instead of sugary drinks, soda, or energy drinks, reach for water, herbal teas, or fruit-infused water.
Tip: Add slices of lemon, lime, cucumber, or berries to a pitcher of water for a refreshing twist. Keep a water bottle with you to sip throughout the day.
3. Make Smarter BBQ Choices
Grilling is a summer favorite, and it can be healthy with a few swaps:
• Choose lean proteins like chicken, turkey, or fish.
• Grill veggie kabobs or corn on the cob as tasty sides.
• Skip heavy, mayo-based salads and opt for vinegar-based dressings or yogurt substitutes.
Tip: Watch portion sizes and avoid charred or burnt meats, which may contain harmful compounds.
4. Be Snack Savvy
Instead of chips or candy, keep fresh-cut fruits, veggies with hummus, or yogurt with granola on hand. These snacks are not only more nutritious, they’re also more satisfying on hot days.
Tip: Freeze grapes or banana slices for a quick and healthy cool-down snack. These would be great options for summer sporting events.
5. Eat Light, Eat Often
In hot weather, large meals can leave you feeling sluggish. Try smaller, more frequent meals throughout the day. Include a balance of protein, healthy fats, and fiber to keep energy steady.
6. Plan Ahead for Travel
If you’re hitting the road or heading to the lake, bring healthy snacks like trail mix, whole grain crackers, or fresh fruit. Planning ahead helps avoid impulse purchases of less nutritious options.
Summer is the perfect time to reconnect with your health goals!
Garden Veggie Couscous Salad
Salad
1c. couscous (cooked per package)
½ c diced tomato
½ c diced cucumber
½ c diced bell pepper (any color, or try a variety)
½ c garbanzo beans, drained & rinsed
¼ c minced red onion
½ c olives (kalamata, black, green)
2 Tbsp feta cheese
1 tsp each chopped parsley, mint & basil
1 tsp dried oregano
Lemon Dressing
1 teaspoon lemon zest
2 tablespoons (30 ml) lemon juice
1 tablespoon (15 ml) red wine vinegar
¼ teaspoon kosher salt
¼ teaspoon black pepper
3 tablespoons (45 ml) extra-virgin olive oil
Assemble the Couscous Salad - In a large bowl, combine cooled couscous, tomatoes, cucumber, bell pepper, garbanzo beans, red onion, olives, cheese, parsley, mint, basil, and oregano.
Make the Lemon Dressing - In a small bowl, whisk together lemon zest, lemon juice, vinegar, salt, and pepper. Slowly drizzle in the olive oil and whisk until a thickened dressing forms.
To Serve - Pour the dressing over the salad. Gently stir to combine. If desired, garnish with more cheese and herbs.
