Many people look forward to the summer. It’s a season filled with adventure, travel, and exciting events, a time to relax and create cherished memories. However, for those on a weight loss journey or striving to maintain a healthy lifestyle, the abundance of tempting treats and indulgent meals during summer adventures can pose a challenge. But rest assured that with a little guidance from a trusted expert like Gaithersburg Dietitian Kay Loughrey, you can navigate your nutrition while still enjoying every moment of your summer escapades. Keep reading as we explore practical tips and techniques to help you make mindful choices and stay on track with your nutrition goals all while savoring the joys of summer.
Whether you’re traveling far from home or enjoying the warm weather locally, keeping your healthy eating habits consistent can be especially tricky during the summer. The heat can make us feel less or more hungry and being dehydrated can also confuse our appetite. Many seasonal food ads during summer are meant to appeal to your desire to stay cool and hydrated. Though they appear to promote health through hydration, it’s important to consider the sugar and calorie content of the cold sodas and ice cream you might be craving this month. A great way to make sure you’re not ambushed by cravings triggered by advertising or the weather is to plan ahead your nutrition. If you know you’ll be outside all day hiking, at the beach, or perhaps playing a round of golf, pack yourself some nutritious and filling snacks, and make sure you don’t run out of water. That way you’ll be able to avoid coming home starving and overeating or overindulging on the nearest fast food. You might want to carry heat-friendly snack options including nuts, dried fruit, and crackers and even consider electrolyte drinks, which can hydrate you more efficiently than plain water (watch out for those added sugars, though!)
Don’t let traveling abroad be the death of your healthy food habits. It’s easy to convince yourself that since you’re on vacation, you should only focus on enjoying yourself and that healthy eating can wait until you’re back home. The truth is, you can still enjoy your trip without compromising your progress by making mindful choices when you eat out on vacation. 
When dining out it might be hard to choose from the menu options, but instead of ordering them all, pick your favorite and stick to a reasonably sized portion that you can finish. You won’t have to attempt to finish more food than you can eat or have to take a carry-out box and this also gives you a good reason to come back to the restaurant. Not sure what dish to pick? Go for something more balanced, including fruits or veggies, fiber, and something grilled or baked over something fried. Lastly, make an effort to savor your meal, especially if you’re trying something new. Eating slowly will improve your experience with trying new foods while allowing you to pay attention to your hunger and satiety cues.
If you’re choosing to stay close to home this summer and spend time with family and friends rather than explore new places, you should still prioritize your nutrition. Help hold others and yourself accountable at summer get-togethers by being the one to bring healthy options to gatherings and events. Opt for homemade vegetable salad, a fruit platter, or a healthy protein option like chicken and fish to share with your friends. If you plan on drinking, practice moderation or even forgo the alcohol for healthier mocktail alternatives, but remember to always celebrate responsibly. Again, the key here is to enjoy everything in moderation so you don’t set back your progress.
Having fun during the summer and maintaining a healthy lifestyle don’t have to be mutually exclusive. Now that you’re well-informed about eating smart this summer, you’re free to enjoy whatever activities you plan for the season. Whether you’re traveling or staying local, planning ahead, making mindful choices, and savoring your meals can help you stay on track with your weight loss goals.
Resources:
Novant Health. 8 dietitian-approved tips to stay healthy while traveling. Healthy Headlines. December 12, 2022. Available from: https://www.novanthealth.org/healthy-headlines/8-dietitian-approved-tips-to-stay-healthy-while-traveling.
In The Know. Summer nutrition tips: How to stay healthy all season long. In The Know. August 23, 2022. Available from: https://www.intheknow.com/post/summer-nutrition-tips/.
Hospital for Special Surgery (HSS). Summer nutrition tips. HSS Playbook. June 1, 2015. Available from: https://www.hss.edu/playbook/summer-nutrition-tips/.
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
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