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  • Writer's pictureThe Med Gym

Summer Nutrition Tips

By Erin Smeigh, PN1

Following these simple nutrition tips over the busy summer months can help you stay healthy, not only this summer but all year long.

Don’t let the sun and fun distract you from healthy living!

Keep it simple.

For many people, life gets much busier over the summer. With social gatherings, vacations, and busy travel schedules, it can be difficult to stay on track with your goals.

Here are a few simple but powerful tips to help you stay on track while still enjoying your summer!

When attending social gatherings this summer, take something healthy to share with everyone that you know will keep you on track.

1. Take a Healthy Dish

Consider bringing:

  • Vegetable Salad with protein and a healthy fat

  • Vegetable Tray or side dish

  • Fruit Plate

  • Mixed Nuts

  • Hummus and Veggies

  • Chicken or Fish to grill

These and other nutrient-dense foods can help you maintain your health goals over the summer.

2. Drink Water Consistently

Insufficient water intake is not just a concern for dehydration, it can also cause you to eat more and diminish healthy weight management and physical activity goals.

Not drinking enough water during the summer heat can make you feel tired, dizzy, and overheated during physical activity.

Drinking plenty of water is an excellent way to keep energy levels high and keep you from eating more than your body needs.

So how much water is enough? This answer will vary by each person's body weight and activity levels, but most people need at least 12 cups of water daily.

3. Choose Smart When Dining Out

Whether dining out with friends, traveling, or on vacation, follow a few simple nutrition tips to keep yourself on track while out of your normal element.

Options to try:

  • Order a salad made up primarily of vegetables and top with chicken, fish, shrimp, eggs, or avocado

  • Always order dressing on the side

  • Don’t order fried foods (onion rings, French fries, mozzarella sticks, fried chicken, etc.)

  • Fresh fruit for dessert

  • Avoid overusing condiments

  • Choose a broth-based soup over creamy

4. Be Prepared by Having Healthy Vacation and Traveling Snacks

  • Nuts & seeds

  • Fried fruit

  • Beef, chicken, turkey, or venison jerky

  • Hummus with veggies and whole-grain crackers

  • Homemade guacamole & veggies or organic corn chips

  • Fresh fruit & veggies

  • Protein powder

  • Nut butters

  • Greek yogurt

Having healthy snacks on hand is one of the best ways to avoid overeating!

5. Choose Nutritious Proteins for Grilling

When cooking out this summer avoid processed meats and go with grass-fed and wild options when you can. Choose lean (skinless) poultry, fish, seafood, and lean organic steaks.

  • Chicken breast

  • Shrimp

  • Grass-fed beef

  • Turkey

  • Lamb

  • Salmon

  • Turkey burgers

  • Lean grass-fed beef burgers

Fruits and Veggies are yummy and fun to grill as well. Try grilling some pineapple to have with your chicken. Peppers, mushrooms, zucchini, and red or yellow potatoes make a great side dish.

Keep fresh fruit and vegetables in the house. Doing so helps satisfy your sweet tooth without the extra calories. It also keeps your electrolytes balanced, aids in healthy digestion, and helps you and your family meet daily vitamin, mineral, and fiber needs.

Practice meal prepping. It comes in handy any time of the year but especially in the summer when you are likely always on the go.

Another summer nutrition tip that often comes in handy includes planning out weekly meals by:

  • Make a grocery shopping list each week

  • Plan out meals ahead of time

  • Prepare weekly meals when you have time

  • Let meals cool and seal them in airtight containers

  • Store prepped meals in the refrigerator for up to 4 days or in a freezer for several months.

When you start implementing these strategies at your busiest and master them, you may find they become part of your routine all year!


If you want to learn more about how these healthy eating tips can be customized to you and your lifestyle, you can sit down with Med Gym Nutrition Coach, Erin Smeigh for a free nutrition consult!

Click here to send us a message with the words "Nutrition Consult" and we'll get you scheduled for your free consult.


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