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Summer Eating Habits: 6 Tips to Stay Healthy

Healthy Living: Summer Eating Habits You Need to Know


summer snacking


Key Highlights

  • Healthy eating is important for maintaining a healthy lifestyle, and summer is a great time to focus on improving our eating habits.
  • Emphasize produce, such as fruits and vegetables, in meals to ensure we are getting the necessary vitamins, minerals, and fiber.
  • Practice portion control and mindful eating to avoid overeating and maintain a healthy weight.
  • Stay hydrated by drinking flavor-infused water and limiting sugary beverages.
  • Choose whole grains, lean proteins, and processed foods to provide sustained energy and support overall health.
  • Make healthy choices when attending summer socials, such as BBQs and parties, by opting for grilled vegetables and bringing a healthy dish to share.
  • Stay cool and refreshed with hydrating summer snacks like watermelon, cucumber, and orange slices.


Summer is a time for outdoor activities, vacations, and social gatherings. With the warmer weather and longer days, it's important to prioritize our health and focus on maintaining healthy eating habits. Eating well not only supports our overall well-being but also helps us stay energized and active during this fun-filled season.

During the summer months, it can be tempting to indulge in unhealthy foods and beverages, but with a little planning and mindfulness, we can make smart choices that nourish our bodies. By incorporating fresh produce, practicing portion control, and staying hydrated, we can enjoy the summer while staying healthy.

In this blog, we will explore six essential tips for healthy summer eating. We will discuss the importance of hydration, the benefits of seasonal fruits and vegetables, the value of whole grains and lean proteins, the need to limit processed foods and sugary beverages, and the significance of mindful snacking and portion control. We will also provide strategies for making healthy choices at summer socials, like BBQs and parties, and share ideas for hydrating summer snacks.

By following these tips, you can make the most of the summer season while maintaining a healthy diet and lifestyle.


couple healthy cooking


6 Essential Tips for Healthy Summer Eating


The summer season provides a great opportunity to focus on healthy eating habits. Here are six essential tips to help you stay healthy during the summer:

1. Prioritize Hydration with Flavor-Infused Water

Staying hydrated is crucial, especially during the hot summer months. Try these tips to prioritize hydration:

  • Drink plenty of water throughout the day. Aim for at least eight 8-ounce glasses of water per day.
  • Add flavor to your water by infusing it with fruits like lemon, lime, or cucumber slices.
  • Carry a reusable water bottle with you to stay hydrated on the go.
  • Limit sugary beverages and opt for water as your main source of hydration.

2. Embrace Seasonal Fruits and Vegetables

Summer is the perfect time to enjoy a wide variety of fresh fruits and vegetables. Here's how to embrace seasonal produce:

  • Visit local farmers' markets for the freshest fruits and vegetables.
  • Try new recipes that incorporate seasonal produce, such as salads, smoothies, or grilled vegetables.
  • Choose fruits and vegetables that are in season to ensure the best flavor and nutritional value.
  • Support local farmers by buying locally-grown produce.

3. Opt for Whole Grains for Sustained Energy

Whole grains are a great source of sustained energy and provide important nutrients. Here's how to incorporate more whole grains into your summer meals:

  • Choose whole grain options such as brown rice, quinoa, and whole wheat bread.
  • Swap out refined grains for whole grain alternatives in your favorite recipes.
  • Experiment with new grains like farro or barley for added variety and nutrition.
  • Pack whole grain snacks, like oat bars or whole grain crackers, for on-the-go fuel.


healthy summer dish


4. Select Lean Proteins for Lighter Summer Meals

Opting for lean proteins can help keep your summer meals light and nutritious. Here are some ideas for incorporating lean proteins into your diet:

  • Choose seafood such as salmon, shrimp, or tuna for a healthy dose of omega-3 fatty acids.
  • Include lean poultry like chicken or turkey in your grilling recipes.
  • Try tofu or tempeh as plant-based alternatives for protein.
  • Experiment with different marinades and spices to add flavor to your proteins without adding extra calories.

5. Limit Processed Foods and Sugary Beverages

Processed foods and sugary beverages can contribute to weight gain and negatively impact your health. Here's how to limit their consumption:

  • Read food labels and choose products with minimal added sugars and artificial ingredients.
  • Limit your intake of sugary beverages like soda, energy drinks, and sweetened iced teas.
  • Opt for healthier alternatives like water, unsweetened tea, or infused water.
  • Prepare homemade meals using fresh ingredients instead of relying on processed convenience foods.

6. Practice Mindful Snacking and Portion Control

Mindful snacking and portion control are important for maintaining a healthy diet. Try these strategies:

  • Listen to your body's hunger and fullness cues. Eat when you're hungry and stop when you're satisfied.
  • Pay attention to portion sizes and use measuring cups or a food scale to ensure accuracy.
  • Read nutrition labels to understand the calorie and nutrient content of the snacks you consume.
  • Choose nutrient-dense snacks like fresh fruit, vegetables with hummus, or Greek yogurt.


outside snacking


Navigating Summer Socials: Eating Healthy at BBQs and Parties

Summer socials like BBQs and parties can be challenging when it comes to maintaining a healthy diet. Here are some tips to help you make healthy choices:

Choosing Healthier Grilling Options

Grilling is a popular cooking method during the summer, but it's important to choose healthier options. Here's how:

  • Opt for lean meats like skinless chicken breast or turkey burgers instead of high-fat options.
  • Include plenty of fresh produce on the grill, such as corn on the cob, zucchini, or bell peppers.
  • Use olive oil or other healthier oils for marinades and to prevent sticking.

Bringing a Healthy Dish to Share

When attending a summer social, consider bringing a healthy dish to share. Here are some ideas:

  • Prepare a fresh vegetable platter with a Greek yogurt-based dip.
  • Make a quinoa salad with fresh vegetables and herbs.
  • Bring a fruit salad or skewers for a refreshing and nutritious dessert option.
  • Pack a tray of cherry tomatoes with mozzarella and basil for a flavorful appetizer.





Strategies to Avoid Overeating

It can be easy to overeat at summer socials, but with some strategies, you can avoid this pitfall:

  • Practice portion control by using smaller plates and serving yourself reasonable portions.
  • Be mindful of your hunger and fullness cues. Take your time to savor each bite and listen to your body.
  • Fill your plate with fresh produce, like salads and grilled vegetables, to bulk up your meal without adding excessive calories.
  • Focus on enjoying the company and the experience of socializing rather than solely on the food.

Stay Cool and Refreshed: Hydrating Summer Snacks

Staying hydrated is essential during the summer, and hydrating snacks can help you stay cool and refreshed. Here are some ideas:

Water-Rich Fruits and Veggies

Including water-rich fruits and vegetables in your diet can help you stay hydrated. Here are some options:

  • Watermelon: This juicy fruit is not only delicious but also hydrating, thanks to its high water content.
  • Cucumber: Cucumbers are composed of about 96% water, making them a refreshing snack option.
  • Celery: With its high water content and crunchy texture, celery is a great hydrating snack.
  • Orange slices: Oranges are not only a good source of vitamin C but also a hydrating snack option.

Homemade Popsicles and Frozen Treats

  • Homemade popsicles and frozen treats are a great way to beat the summer heat while still maintaining a healthy diet.
  • Using ingredients like Greek yogurt and fresh berries can provide a nutritious and delicious base for your frozen treats.
  • You can experiment with different flavors and combinations to create your own unique popsicles and frozen treats.
  • By making your own frozen treats, you have control over the ingredients and can avoid added sugars and artificial flavors.

Healthy Dips and Crudites

  • Healthy dips and crudites are a perfect summer snack that can be enjoyed by both kids and adults.
  • Pairing fresh vegetables with delicious and nutritious dips, such as hummus or guacamole, adds flavor and variety to your meals.
  • You can choose a wide variety of veggies to include in your crudites, such as carrot sticks, cucumber slices, and bell pepper strips.
  • By incorporating healthy dips and crudites into your summer eating habits, you can increase your intake of vegetables and promote a balanced diet.



Summer Fitness and Nutrition: Keeping Active to Complement Healthy Eating

  • Summer is a great time to focus on both fitness and nutrition, as they go hand in hand to promote a healthy lifestyle.
  • Regular physical activity not only helps to burn calories but also supports overall health and well-being.
  • By staying active during the summer months, you can complement your healthy eating habits and maintain a balanced caloric intake.
  • Engaging in activities such as swimming, cycling, or going for walks can be enjoyable ways to incorporate physical activity into your daily routine.

Integrating Physical Activity into Summer Days

  • Summer offers countless opportunities to engage in physical activity and make the most of the warm weather.
  • Going to the beach provides a perfect backdrop for activities like swimming, playing beach volleyball, or taking long walks along the shore.
  • Cycling is another great way to stay active during the summer. You can explore new bike trails or simply enjoy a leisurely ride around your neighborhood.
  • Participating in outdoor sports such as soccer, tennis, or basketball can also be a fun way to incorporate physical activity into your summer days.

Balancing Caloric Intake with Energy Expenditure

  • Balancing caloric intake with energy expenditure is crucial for maintaining a healthy weight and overall well-being.
  • It is important to understand your individual caloric needs based on factors such as age, gender, and activity level.
  • By tracking your caloric intake and energy expenditure, you can ensure that you are maintaining a healthy balance.
  • The following table provides a general guide for estimating caloric intake and energy expenditure based on different levels of physical activity:

Physical Activity Level

Caloric Intake (per day)

Energy Expenditure (per day)


1,800-2,000 calories

Minimal physical activity

Moderately Active

2,200-2,400 calories

Regular exercise or sports


2,600-2,800 calories

Intense exercise or sports

  • It is important to note that these values are approximate and may vary based on individual factors such as metabolism and body composition.


Doctors on the Go

  • Telehealth offers a convenient way to manage your health during summer vacations or while on the go. Whether you're relaxing on the beach or exploring the great outdoors, unexpected health issues like bee stings, rashes, or sunburn can arise. With telehealth, you can quickly connect with a healthcare provider to receive advice, prescriptions, or treatment options without needing to visit a clinic. This ensures you can enjoy your summer activities with peace of mind, knowing professional medical assistance is just a call or click away.



Summer is the perfect time to revamp your eating habits for a healthier lifestyle. From hydrating with flavor-infused water to embracing seasonal fruits and vegetables, these tips will help you stay cool and refreshed while maintaining good nutrition. Remember to opt for whole grains and lean proteins and practice mindful snacking. When navigating summer socials, choose healthier options at BBQs and bring a nutritious dish to share. Stay active to complement your healthy eating habits. By prioritizing hydration, seasonal foods, and mindful choices, you can enjoy a summer full of delicious, nutritious meals that support your well-being.

What are some healthy summer eating habits to adopt?

Some healthy summer eating habits to adopt include staying hydrated by drinking plenty of water, eating fresh fruits and vegetables, opting for light and refreshing meals, grilling instead of frying, enjoying seasonal produce, and being mindful of portion sizes to avoid overeating in the heat.




Frequently Asked Questions


What Are the Best Foods to Eat in Hot Weather?

  • In hot weather, it is important to focus on hydrating foods such as fresh fruits and vegetables.
  • Light meals that are easy to digest, such as salads or grilled lean proteins, are also a good option.
  • Dairy products like yogurt or cheese can provide essential nutrients and hydration.


How Can I Maintain My Healthy Eating Habits While Traveling?

  • When traveling, it's important to plan ahead and pack healthy snacks to avoid relying on unhealthy options.
  • Practice portion control and opt for balanced meals that include fruits, vegetables, lean proteins, and whole grains.
  • Stay hydrated by drinking plenty of water and limiting sugary beverages.


Are There Benefits to Eating Seasonally During the Summer?

  • Eating seasonally during the summer allows you to enjoy the freshest and most flavorful produce.
  • Seasonal fruits and vegetables are often grown locally, which supports the local economy and reduces the carbon footprint.
  • Fresh, local produce is typically harvested at its peak ripeness, which means it contains higher levels of essential nutrients.


How Do I Avoid Dehydration During the Summer Months?

  • To avoid dehydration during the summer months, it is important to drink an adequate amount of water throughout the day.
  • Electrolyte-rich beverages, such as coconut water or sports drinks, can also help to replenish electrolytes lost through sweat.
  • Consuming fruits with high water content, such as watermelon or cucumbers, can also contribute to hydration.