SUMMERTIME NUTRITION: SUPPORTING YOUR HEALTH + GOALS WHILE ENJOYING THE SEASON
Summer can sometimes bring out two very different mindsets and approaches to nutrition: one being the pressure to achieve a “summer body,” often through extreme measures, to be ready for trips and pool days and warm-weather clothes; the other a feeling that summer is an unstructured free-for-all with vacations, cookouts, ice cream shops, and late nights.
Neither extreme tends to serve us very well.
(And please know that 1. all bodies are summer bodies and 2. you can “have it all,” which is exactly what this blog post is about.)
Instead of trying to control every food choice or throwing structure out the window completely, I encourage you to think about summer nutrition through a different lens:
How can you support your health while fully participating in this season?
The goal isn’t to spend the entire summer (or any season) worrying (or not considering at all) food. The goal is to create habits and adjust behaviors that allow you to enjoy the people, experiences, and memories that make this time of year special.
SUMMER ROUTINE CHANGES
One reason nutrition can feel more challenging during the summer, or at least different for many, is that a lot of our routines naturally shift: kids are home from school, travel often increases, social events happen at a different (usually higher) frequency, and schedules become less predictable.
When routine changes, and structure naturally shifts, sometimes we lean a little too much into this shift. But structure doesn’t have to look the same year-round, and I’d argue that it shouldn’t. Because it changes so often is one of the reasons I’d encourage you to bite whatever bullet you’ve got to bite and adapt to it.
THE BASICS STILL WORK IN SUMMERTIME
The basics don’t stop working just because school’s out for summer – the foundations of sleep, movement, hydration, stress management, fruits and veggies, and protein (and more!) still reign supreme. And when your schedule becomes even less predictable, they matter that much more.
Some questions around the basics worth considering (not an exhaustive list):
How can you start your day with a solid breakfast (protein and fiber, specifically) so that you’ve logged a nutrition win before the day gets going?
Which protein sources can you build your meals around?
Are there summertime fruits and veggies that you love? (Include those!)
Do you find yourself staying up later in the summer? Are you able to sleep in a little later as well, or do you need to reflect on what this loss in sleep means over time?
SUMMER ACTIVITIES ARE MEANT TO BE ENJOYED
(This section header could honestly go on a blog post about any season – no matter the temperature, the special events are something that should fit into our life, not the other way around.) Just like October brings Halloween candy and November brings Thanksgiving and these are often foods and events we have a strategy around, summer vacations and cookouts are no different.
Not that you need a permission slip to enjoy the foods that are part of these experiences, I want you to go into them knowing that you’ve got one. And be sure to not just be mindful, but to think of the power of addition where you take what you want and add what you need. Hell yes, enjoy the ice cream – can you make sure that you’ve got a full water bottle, too (and maybe add some fruit on the ice cream)? Please take a scoop of potato salad at the potluck, and consider adding a protein source to your plate as well. Start with what you want and be sure to add what you need. Ice cream and fruit, beach lounging and walking, snacking and eating regular, filling meals – these things are not mutually exclusive, and you can build summer patterns around both.
MAKE IT EASY
One of the most effective summer nutrition strategies has nothing to do with willpower, but instead convenience. (And, you might notice a trend here – this is a strategy that is available to us year round.) Keep easy foods available. Think:
Washed fruit (bonus points if it’s seasonal)
Greek yogurt
Prepped protein (may I suggest a rotisserie chicken for easy access)
Protein bars
String cheese
Pre-cut veggies
Sandwich supplies (or the necessities for other meals that are quick and effortless to prep)
Frozen meals for busy nights
Jerky
Dry-roasted edamame or fruit
The easier your goal-aligned foods are to access, the more likely they are to happen.
SO…
Summer is not something you need to “survive,” and it’s also not a season that requires starting over once school’s back in session in the fall. It’s simply another chapter of the year, that like other seasons require flexibility, creativity, and adjustment. And since it is a chapter of every year, it’s important that we give our lifestyle during it, and how that aligns with our big picture goals, some thought.
The healthiest summer is rarely one where every meal or workout is perfect – it’s one where you can enjoy the beach or lake trips, backyard barbeques, ice cream shop visits, and spontaneous plans while still taking care of yourself and even prioritizing your goals. Health isn’t just one thing; it’s built by choosing to enjoy your life and support your goals.
YOUR NEXT STEP
Does this blog post resonate with you? At Front Porch Nutrition, I coach real people through real-life nutrition, no matter the season — thinking through what your wants, needs, and goals are, and working together to make changes that last not just in the moment, but for the long haul. Get started with 1:1 nutrition coaching today!
