Guide to Summer Nutrition: What to Eat and What to Avoid

Summer is a great time to enjoy outdoor activities, but it’s also a time when we need to be mindful of what we eat, especially when trying to stay lean. The warmer weather can impact our appetites and change our dietary needs. In this guide to summer nutrition, we’ll cover what to eat and what to avoid to help you stay healthy and feel amazing while chilling on the beach!

What to Eat:

Fresh Fruits and Vegetables

Summer is the perfect time to enjoy an abundance of fresh fruits and vegetables. These foods are packed with vitamins, minerals, and antioxidants that can help protect your body from damage caused by free radicals. They’re also low in calories and high in fiber, which can help keep you feeling full and satisfied all day long.

Some great options include watermelon, berries, peaches, tomatoes, zucchini, and leafy greens. Try incorporating these foods into salads, smoothies, or as a healthy snack option.

Lean Protein

Protein is essential for building and repairing muscle tissue, which is especially important if you’re engaging in physical activity during the summer. 

For vegetarians and vegans, you can choose lean protein sources like tofu, tempeh, seitan, protein powder, lentils, beans, green beans, edamame, nuts. Grilling or broiling these foods can be a healthy and delicious way to prepare them.

Whole Grains

Whole grains like quinoa, brown rice, and whole wheat pasta can provide sustained energy throughout the day. They’re also high in fiber, which can help regulate digestion and keep you feeling full. Opt for whole grains instead of refined grains like white bread or pasta.

Hydrating Foods

In the summer heat, it’s essential to stay hydrated. While drinking water is the best way to stay hydrated, certain foods can also help. Foods like watermelon, cucumbers, and oranges are high in water content and can help keep you hydrated.

What to Avoid:

Sugary Beverages

Sugary drinks like soda, juice, and sports drinks can be tempting on a hot day, but they’re not the best choice for your health. These drinks are often high in calories and can lead to weight gain if consumed in excess. They can also cause blood sugar spikes and crashes, which can leave you feeling tired and sluggish. If you really enjoy a soda, try to opt for a light/no sugar version.

Processed Foods

Processed foods like chips, cookies, and fast food can be high in calories, unhealthy fats, and added sugars. These foods can lead to inflammation, weight gain, and other health problems. Try to limit your intake of processed foods and opt for whole, nutrient-dense foods instead. We know it’s hard but it’s worth it!

Heavy Meals

Eating heavy meals, especially in the heat, can make you feel sluggish and tired. Instead, focus on light, refreshing meals like salads or grilled vegetables. These foods can help keep you feeling energized and satisfied without weighing you down.


While it’s tempting to enjoy a cold beer or cocktail on a hot day, alcohol can dehydrate your body and lead to dehydration. It’s also high in calories and can contribute to weight gain if consumed in excess. If you do choose to drink alcohol anyway, make sure to stay hydrated and limit your intake.

As a conclusion

In conclusion, summer is a great time to enjoy healthy, delicious foods. Focus on incorporating fresh fruits and vegetables, lean protein, whole grains, and hydrating foods into your diet. Limit your intake of sugary beverages, processed foods, heavy meals, and alcohol. 

With these tips, you can stay healthy, energized, and ready to enjoy what summer has to offer.


  1. Gopalan, A., & Bhatia, N. (2015). Nutritional management in summer. Indian Journal of Pediatrics, 82(6), 550-554.
  2. Larson, N., & Story, M. (2012). A review of sn

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