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Tips for Healthy Summer Eating

Summer’s here and the calendars are full of festivities, from family BBQs, patio dinners, picnics in the park and weekends on the beach. One of the biggest challenges I hear from my clients is how they can maintain their healthy eating habits through the summer with so much going on. 

Here are my top eight healthy reminders for eating during the summer months:


  • Make a Healthy Plate: Whether you’re at a graduation party or a cabin retreat, aim to create a balanced plate. Include veggies and fruits (1/2 plate), protein (1/4 plate), and whole grains (1/4 plate) when you can. 
  • Portion Control: Healthy eating doesn’t mean depriving yourself of your favorite foods entirely. However, moderation is key. For those indulgent treats you can’t resist, consider enjoying them in moderation, limiting yourself to one serving a few times a week. Did someone say ice cream?
  • Snack Smart: Be mindful of snacks like morning pastries, afternoon cookies and evening desserts, as they can contribute to calorie intake. Have fruit, low-fat Greek yogurt, a handful of nuts and/or seeds, or veggies with dip. Fruit that is in-season makes for a refreshing and healthy snack.
  • Hydrate: Proper hydration is important, especially during summer activities that lead to increased water loss through sweat. Choose zero or low-calorie beverages to avoid unnecessary calorie intake. Remember, fruit-infused or plain water remains one of the best and lowest-calorie ways to hydrate your body!
  • Read Labels: Pay close attention to the information in the nutrition facts table on packaged foods and the information on menus, noting the total calorie content of your serving. 
  • Dine and Shop Smart: Even when dining out, try to stick to the healthy plate model mentioned in tip #1. When shopping for foods, choose produce that’s in-season or visit your local farmer’s markets.
  • Skip the Salt, Cut the Fat: When grilling, choose lean, unprocessed meats. Experiment with herbs, spices and vinegars to enhance flavor.
  • Be Wary of Fad Diets: Many diets promise unrealistic results. Before considering a fad diet, gather information, conduct research, or consult a dietitian (I can help!).


Happy, healthy summer eating!


Jenn Giurgevich is the founder of Spark Nutrition & Health, a virtual nutrition consulting business.
Visit www.sparknutritionandhealth.ca for more information.


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