Summer Eating Tips from a Registered Dietitian

Summer Eating Tips from a Registered Dietitian

Summer brings sunshine, longer days, outdoor adventures—and often, a big shift in our eating habits. With barbecues, beach days, vacations, and the heat, it’s easy to fall into a routine that leaves us feeling sluggish, dehydrated, or off-track with our goals.

 

As a registered dietitian specializing in women’s health and performance, I’m here to help you enjoy the season and feel your best. Here are my top summer eating tips to nourish your body and stay energized all season long.

1. Hydrate Smarter

Warmer weather means your hydration needs go up – especially if you’re active.

 

Don’t wait until you’re thirsty. Aim for half your body weight in ounces of water per day (more if you’re sweating a lot). Add a pinch of salt and a splash of citrus for a natural electrolyte boost, or try coconut water for gentle hydration support.

2. Embrace Seasonal Produce

Summer is the perfect time to take advantage of local produce — berries, tomatoes, zucchini, peaches, cucumbers, and fresh herbs are all in season.

Tip: Keep a bowl of washed berries in the fridge for a quick snack, or toss grilled veggies over a bed of greens, with your choice of protein, for a light and satisfying meal. Visit a local farmer’s market to get inspired!

3. Keep it Cool in the Kitchen

Skip the oven and opt for no-cook or quick-cook meals. This saves time, keeps your kitchen cool, and still allows for nourishing choices.

 

 Try This:

• Greek yogurt with granola and berries
• Hummus wrap with cucumbers, spinach, and feta
• Cold quinoa salad with chickpeas, veggies, and lemon vinaigrette
• Smoothies with frozen fruit, protein, and a handful of greens

4. Fuel Before and After Outdoor Activity

If you’re running, hiking, swimming, or doing outdoor workouts, don’t forget to fuel around movement.

 

Pre-Activity: A small snack with carbs (fruit, toast, granola bar) 30–60 minutes before

Post-Activity: Protein + carbs to support recovery (smoothie with protein powder and banana, or a turkey sandwich with fruit)

5. Stay Balanced at Social Events

You can enjoy the BBQ, picnic, or party without stressing or restricting.

 Mindful Eating Tips:

• Scan the spread before filling your plate

   

• Aim for a balance of protein, fiber, and color

   

• Eat what you enjoy—and check in with your hunger and fullness cues

   

• Stay hydrated—sometimes we confuse thirst with hunger

6. Lighten Up, But Stay Satisfied

Lighter meals are often preferred in the heat, but make sure they’re still satisfying enough to support your energy and mood.

 

Ideas to Try:

• Grilled fish tacos with slaw
• Pasta salad with tuna and veggies
• Watermelon + feta salad with mint
• Rice bowls with shrimp, avocado, and mango salsa

Final thoughts:

Summer is a season to enjoy, without restriction or guilt. With just a few small tweaks, you can feel nourished, energized, and aligned with your goals while still savoring all the fun that summer brings.

 

Need personalized guidance to support your summer routine or training plan? Let’s connect— Our team of dietitians would love to help you thrive this season.