Adopt Healthy Summer Habits Now

By Lizzie Streit, MS, RDN, LD

Summer is just around the corner, but why wait until then to adopt some of the season’s healthiest habits? When it comes to eating and exercising, warm weather often inspires better-for-you choices. It’s easier to get outside for physical activity and enjoy lighter foods.

If you’re itching to get into your summer routine, let this be your inspiration to start now! Here are five habits to embrace to feel your best this season.

1 – Eat what’s in season.

Enjoying summer fruits and vegetables when they’re in season is a great way to stay hydrated, increase fiber intake, and flood your body with nutrients that support your health goals.

Many of the foods harvested in the summer have a high water content, including lettuce, cucumbers, melons, tomatoes, and zucchini. Fruits like cherries contain antioxidants that may help protect your heart, while bell peppers provide vitamin C that shields cells from damage. To eat more of these foods, enjoy cherries or melons in oatmeal, chia pudding, or salads, slice fresh tomatoes and serve with mozzarella, and sauté zucchini with garlic and pepper flakes for an easy side dish.

2 – Make summer snacks.

One of the best aspects of cooking in the summer is that you don’t always need to turn on your oven! Summer foods lend themselves to easy, no cook preparations.

Here are some nutritious options to try when warm weather hits:

  • Frozen Greek yogurt cups: Scoop plain Greek yogurt into a silicone muffin pan or ice cube tray. Add fruit, nuts, shredded coconut, and other toppings of choice. Put in the freezer until frozen, then pop out and enjoy.

  • Caprese skewers: Thread cherry tomatoes, mozzarella balls, and fresh basil onto skewers.

  • Guacamole with peaches: Mash avocados in a bowl. Stir in diced peaches, jalapenos, salt, and lime juice.

3 – Stay hydrated.

Drinking enough water is important for health and weight loss at any time of year but especially in the summer when you lose more water through sweat. Keep a water bottle with you throughout the day to stay on top of water intake instead of waiting until you feel dehydrated. If plain water doesn’t cut it for you, try adding fruit or herbs, making a smoothie with fresh fruit and leafy greens, or snacking on watermelon.

4 – Make healthy cookout swaps.

Cookouts and potlucks are some of the most anticipated events of summer living, but the food at these events may not always include healthy options.

Here are some tips for making swaps that fit better with a weight loss or 1200 calorie meal plan:

  • Grill leaner cuts of meat, such as chicken breast, turkey burgers, or salmon.

  • Choose raw veggies on the dip platter instead of chips.

  • Try grilled pineapple or peaches for dessert instead of having cookies or ice cream.

5 – Have fun!

It’s helpful to make informed decisions that support your health goals during the summer, but try not to overthink it or go overboard! Summer is often an opportunity to destress and enjoy a slower pace of living. Remember, you can (and should!) still have fun even as you incorporate these healthy living tips. Focus on eating nutritious foods you enjoy, cooking with friends and family, and doing activities you actually like for exercise.

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Stef Keegan