Nutrition Tips for Summer

Here’s a common barrier I see for clients who are struggling with their nutrition: changes to the routine. 

These changes can be minor, like a late start to the day or a meeting during the usual lunch break. Or they can be more significant, like holidays, kids home from school, and increased socializing. With summer here, many people are experiencing these larger shifts.

Inevitably, when fall arrives, clients urgently want to return to their healthy habits. But what if we didn't completely abandon them during the summer? 

Imagine how much easier it would be to ease back into the fall routine and how much better you'd feel if you weren't trying to shake off 60-90 days of poor choices.

Here are some easy ways to manage your nutrition this summer without feeling like you're on a diet.

You can still enjoy the best of the season!

Stick With Meals & Plan the Snacks

Unplanned snacking is a common summer habit. Chips on the dock, drinks on the patio and no pre-planned meals can significantly impact your nutrition goals. 

Avoid grazing all day and "winging it." It's difficult to make healthy choices when this happens, as we often reach for what's tasty and convenient, not necessarily something healthy. This is especially true when people are hungry after a day of activities in the sun. 

Even if you're heading to the beach for the day, plan your meals. Just make them heat-friendly! Fresh fruits and veggies are great options, and rice cakes or veggie crisps can satisfy a craving for chips. Just be sure to bring the portion you intend to eat, not the whole bag. And use a cooler to keep food fresh.

Stay Hydrated With No-Sugar-Added Beverages

Stay on top of your hydration by drinking water! You can make it bubbly, add lemon and lime, or even top it up with electrolytes. The mocktail above is a great example.

Try to avoid drinks that significantly impact your daily energy budget, like full-sugar sodas or fancy coffees with more sugar than coffee. 

Also, keep an eye on calorically dense alcoholic beverages, as they can lead to poor nutrition choices in the moment—and the next day. 

Don't be afraid of diet drinks, just don't consume too many at once. That can cause GI distress.

Check Your Social Calendar in Advance

Clients often feel frustrated because "stuff keeps popping up" that prevents them from preparing their own meals at home, grocery shopping and eating in a way that aligns with their goals. 

You don't have to sacrifice your social life to make good dietary choices, but occasionally you will need to set some boundaries. Check your calendar in advance for the week, and, if possible, the month! This allows you to plan where to indulge and where to practice some restraint, so you don't feel like you need to white-knuckle it while spending time with friends and family. 

You can also slot in your grocery trips so you always have food in the fridge. Healthy frozen options can really help you stay on track when it’s busy.

Build Momentum in Summer!

Try using these tips this summer and see how much better you feel heading into fall. 

I’m certain the difference will be noticeable!