Summer Nutrition

Summer is in full force; the temperatures are rising, and it seems like we are more on the go with outdoor sports, activities, pool parties, and barbeques. It is important to keep our nutrition in check, especially during the summer months when we are exerting even more energy by constantly being on the move. See below for summer nutrition tips and tricks and some added recipes.

•Stay Hydrated! Especially in the warmer temperatures, we tend to sweat more and become dehydrated quicker. The recommended guideline is to aim for about 64 ounces or 8 cups of water a day for the healthy adult. Keep in mind- that this can vary based on age, sex, activity level, and disease state. Often times drinking plain water can become boring and difficult to meet our daily water goal. See below for a fun fruit-infused water recipe to add flavor and nutrients to your water while helping you reach your hydration goal.

•One of the most common summer activities is going on a picnic! While picnics are a great way to get outside and enjoy your favorite foods, it is important to make sure you are up to date with food safety to ensure no one gets sick.

1. Wash hands thoroughly before preparing food.

2. Transport cold foods with ice packs or ice to prevent bacteria growth.

3. Try to keep your cooler out of direct sunlight if possible.

4. Remember to keep foods out of the temperature danger zone (40°F-140°F) as bacteria grow rapidly during these temperatures.

5. Keep cold foods below 40°F and hot foods above 140°F to prevent unwanted bacteria from growing.

6. If possible, bring foods that are at less risk of spoiling with you. These include things such as fresh firm vegetables, whole grains, beans, trail mix, and chips.

•Fuel up on fruit!  Staying hydrated is vital to feeling energized and staying focused throughout your day. It’s always a good idea to keep some water nearby to make sure you drink enough, but the right snacks can deliver some much-needed water, too. Celery, for example, is 95% water. Cucumbers are made up of 96% water. Many fruits and vegetables are a great way to help you stay hydrated while satisfying your cravings for a mid-morning or afternoon snack. As an added benefit, it’s generally a safe bet that they are packed with health-promoting nutrients like vitamins A and C.

•Buy in season! Buying produce in season is generally fresher, of higher quality, and cheaper at the store. It can also help the environment. Fruits that are considered to be “in season” during the summer months include melons, lemons, pears, blueberries, blackberries, apricots, and peaches. Try incorporating these fruits into your meals or snacks during the hot summer days. (See below for a fun recipe using melons)

•Stay Active! Getting outside in the summertime is often a bit easier than getting outside in the colder months. This doesn’t mean that we oftentimes aren’t tempted to stay inside and watch TV or read a book. On days that you are able to get outside, try getting your body moving. This doesn’t necessarily mean you have to go for a run! Staying active can include things such as gardening, push mowing the lawn, swimming, kayaking, hiking, or walking your dog. It is recommended that adults get about 150 minutes of moderate-intensity exercise a week (about 30 minutes a day Monday-Friday), and Children ages 6-17 should get about 60 minutes of moderate to vigorous-intensity physical activity daily.

•Cut the screen time! Our world has become very attached to our phones and social media. Unfortunately- our children have also become very attached to things such as tablets, computers, and TV. While educational programs online can be beneficial in moderation, encourage your children to get outside and play, especially when the weather is nice. Save the screen time for cold/rainy days.

We hope you will try incorporating some of these tips and tricks into your daily routine to ensure a safe and healthy summer! See the attached recipes below.

Madison Sperry RD, LDN and Liz Lombardi MS, RD, LDN