Summer Nutrition Tips

By Amelia Pape, RDN

Happy midway point of summer! For many, summer is filled with activities, travel, and changes to daily routines. With time and energy often spent in different ways throughout this season, it’s easy to forget to adequately fuel your body by falling out of regular cooking and nutritious eating habits. This summer, make the most of the abundance of fresh, seasonal produce to help keep you energized during warm weather adventures.

Here are 10 summer nutrition tips and ideas to help inspire healthy habits!

• SQUASH YOUR GOALS

  

  • Take advantage of peak summer squash season by trying out zucchini, yellow squash, pattypan, or chayote! Squash is hydrating due to its high-water content and is rich in vitamins A, C, and B6. Grill them, add to salads, or shred and mix into muffins.

• BEAT THE HEAT WITH A HOMEMADE TREAT

  • Blend frozen fruit with a splash of milk or yogurt for a simple, nutrient-rich sorbet packed with fiber, vitamins, and natural sweetness. Try out berries, mango, peaches, or mix and match fruits to make fun combos.

• DON’T KALE MY VIBES

  • Kale is packed with nutrients, offering vitamins A, C, E, and K, plus some calcium for bone health. Vitamins A, E, and K are fat-soluble so make sure to pair your kale with a fat-based food (oil, cheese, salad dressing, fatty fish, etc.) so you get the most out of your kale. Massage kale leaves with a little olive oil and lemon juice for a great salad base, toss into a summer soup, or bake with a little seasoning for homemade kale chips.

• SLICE INTO HYDRATION

  

  • Boost your hydration by eating melons such as cantaloupe, watermelon, and honeydew. They have a high-water content and contain electrolytes such as potassium to help keep you hydrated. Add a sprinkle of salt, and you have a great rehydrating post-workout snack.

• CRUNCH INTO SUMMER

  • Combine cooked beans, veggies, and a salad dressing for a flavorful summer dish full of fiber, protein, and vitamins. It can be taken on the go for a nice summer picnic or eaten at home for an energy-boosting lunch. Try out one of these combos: black beans, corn, peppers, onions, cilantro; garbanzo beans, cucumber, pepper, onion, tomato; kidney beans, garbanzo beans, green beans, onion, parsley.

• FLAVORFUL FRUIT

  • Mix up your summer fruit by adding tropical flavors from papaya, mango, pineapple, and kiwi into smoothies, fruit salad, popsicles, and yogurt parfaits. Fruit is a delicious way to increase hydration, fiber, vitamin C, and antioxidants.

• SPINACH TO WIN IT

  • Spinach is a leafy green powerhouse rich in iron and nitrates. Dietary nitrates can help improve blood flow and oxygen delivery throughout your body. Blend a handful into a smoothie or build a fresh salad to fuel your summer activities!

• SOUP IN THE SUMMER?

  • Gazpacho traditionally blends tomatoes, peppers, cucumbers, and onions into a refreshing soup packed with antioxidants, fiber, and hydration—a perfect cold dish for a summer meal. Try out different combos of veggies or even try adding fruits like peach or melon!

• CHERRY ON TOP

  

  • Tart and sweet cherries are known for being beneficial for workout recovery. They contain antioxidants that can help reduce muscle soreness and speed up recovery times. Snack on them fresh or drink tart cherry juice after hitting the gym or the trails!

• ONE PEPPER, ENDLESS POSSIBILITIES

  • Stuffed bell peppers are a colorful way to have a balanced meal full of fiber, vitamins A & C, carbs, protein, and fats. Fill the peppers with your favorite combo of grains, beans, and cheese such as: rice + black beans + cheddar or quinoa + garbanzo beans + feta.

About the Author

Pape is one of the Registered Dietitians at the Kendall Reagan Nutrition Center. She has been with KRNC since 2022. Learn more about Pape in her KRNC Staff Bio. 

More Information

For additional resources for healthy eating, check out these programs from our registered dietitian nutritionists. Find delicious and healthy recipes on our Recipes page! More health tips are also available at the College of Health and Human Sciences Pinterest board. Lastly, don’t forget to sign up for the KRNC monthly newsletter!