Written by: Nicole Pazdziorko, RDN, LDN, Food City Dietitian

Summer is full of outdoor gatherings, vacations and weekends by the water. This change in rhythm can sometimes mean a shift in eating habits. Instead of following the natural structure of three meals per day that the typical schedule allows for, some fall into skipping meals or grazing throughout the day. To navigate the unique challenges that this season can present, aim to maintain flexible structure that allows for enjoying the season while keeping habits that support health.  Here are some easy tips for staying on track with your wellness goals during every occasion this summer.

Avoid Meal Skipping

While it is not uncommon to try to save room to indulge later at the backyard cookout, this plan often backfires, causing more hunger, irritability and feeling less in control. Instead plan regular, balanced breakfasts and lunches leading up to the gathering. This allows for more control so you can still enjoy your favorite foods, picking what looks best and leaving out what doesn’t.

Balance Your Plate 

Visualize dividing your plate into thirds: one for vegetables and fruits, one for proteins and one for a side or dessert section. Aim to choose lean proteins like grilled shrimp, lean steak like sirloin or chicken, then look for grilled veggie skewers, fruit salads or mixed vegetables dishes and finally enjoy one or two starchy items like potato or pasta salad and a dessert.

Hydrate

Increased heat means your body loses more fluids. Prioritize hydration by keeping a water bottle with you, especially during outdoor activities. Try infusing water with herbs like mint or basil and fresh fruit. If at a cookout or barbecue and planning to have sugar-sweetened beverages or alcohol, aim to alternate with water. For example, aim to drink sixteen ounces of water before diving into other options, and have 8-12 ounces of water between drinks to stay on top of hydration.

Pack Healthy Options When Traveling

If in the car or headed to the beach, try packing a cooler with healthy options like yogurt, fruit and washed snackable vegetables with hummus for dipping, hard-boiled eggs and string cheese. Look for non-perishable options for the car, hiking, or simply on the go during the day. Healthy options like nuts, individually portioned popcorn, and low-sugar jerky are great protein or fiber-rich snacks.

Fit Movement into Summer Activities

Let the warmer days inspire you to spend more time outside. Whether walking on the beach, going for a bike ride or swim, or hitting the trails, summer presents endless opportunities to naturally incorporate more movement into your summer plans. Try an activity that feels good to you!