Written & provided by: Glenna Martel, Registered Dietitians Team by ShoppersTM 

Summer is a wonderful time of year. The days are longer, the children are off school, and the list of activities to do can seem endless. Not to mention, all the delicious in-season produce and favorite summertime treats. For some, it can be challenging to navigate eating during the summer given the change in routine and activity. Here are some tips that can help you nourish your body and make the most of your summer. 

Plan Ahead 

During the summer months, there can be a lot of activities on the calendar. Whether it be an outdoor BBQ with friends, or attending a family member’s soccer game, the days can fill up quickly. Consequently, having a plan for meals and snacks can be very helpful. Planning can save you time each day since you’ll already know what to make and have all the ingredients on hand. Here are steps you can take when starting to meal plan:  

1. Make note of the foods you already have in your fridge, freezer, or pantry that can be used for meals. 
2. Make a menu of nutritious meals for the week keeping in mind the activities you have planned and the foods you have on hand. 
3. Create a grocery list of all the additional food items you will need based on your menu.  
4. Post the menu on the fridge or where you can easily access it, so you know what meals are scheduled for the day. 

Certainly, we don’t always know the activities of the week in advance. That is when snacks can be very helpful. Having nutritious snacks on hand can help ensure that you won’t go too long in between meals and get to the point where you are running on empty. Try having some of your favourite snacks prepared for easy grab and go options.  

If you’d like to learn more about how planning ahead can work for your unique lifestyle, book a free 15-minute consult call with one of our Registered Dietitians today. 

Hydrate 

Proper hydration is very important and can become a challenge during the summer months. The warmer weather and the physical activities we do can lead to losing more water and a greater risk of dehydration. Furthermore, as we age, our sense of thirst diminishes, making it more difficult to detect when we need that glass of water.  Considering this, it’s important to hydrate regularly and in adequate quantities.  

HINT: if you feel thirsty, you are likely already dehydrated! 

 
Tips to increase your fluid intake:  

• Always have a bottle of water near you 

• Add fresh fruit or herbs to your water to enhance the flavour 
• Choose fruits or vegetables with high water content, like melon or cucumber 
• Keep track of your water intake in a journal or on your smartphone 

Choose Local 

Given the Canadian climate, it can be difficult to choose local produce all year round. Luckily, during the summer, we have access to many different types of produce grown right here on Canadian soil. 

Below are some reasons to opt for local produce this summer. 

• Economic: Purchasing local produce is often less expensive than produce that’s been imported because we don’t have to buy for travel costs. Buying local also supports the local economy and local farmers. 

• Sustainability: When the product doesn't have to travel far, it reduces its carbon footprint and greenhouse gas emissions. 

• Taste: Local produce is picked at its peak ripeness. This means that it is often very fresh when purchased and typically has the best flavour profile. 

Enjoy Your Summertime Favourites with the People You Love 

Summer is associated with many delicious and season-specific foods. Whether it be ice cream on the beach or smores by the campfire, it’s common to have positive memories connected to food. Food has a way of bringing people together and can be a reminder of cherished and favourite memories. 

This summer enjoy your favourite foods and prioritize making memories with the people who matter most. 

Food and nutrition play an important role in not just our physical health but our social and mental health as well. By following these tips, you can be sure to nourish your body while enjoying your summer to the fullest!  

Our dietitians are your trusted source of food and nutrition information based on the latest scientific research, and are here to empower you to shop, eat and cook better for life. They can help you reach your nutrition goals by providing: 

• Practical advice for weight management 
• Education on food choices to manage chronic health conditions like diabetes, high blood pressure and high cholesterol,  
• Meal ideas for the whole family 
• Customized nutrition support to meet your specific needs.  

To learn more about our dietitians, and to book a FREE 15-minute consult, visit https://www.dietitianservices.ca/ 

The information presented in this blog post is designed for educational purposes only. You should not rely on any information on this post as a substitute for professional medical advice, diagnosis, treatment, or as a substitute for professional counseling care. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional. 

Resources 

https://food-guide.canada.ca/en/healthy-eating-recommendations/cook-more-often/plan-what-you-eat/ 

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/tips-for-drinking-more-water 

https://www.mcgill.ca/foodservices/sustainability/green/local#:~:text=It's%20good%20for%20the%20environment,local%20farmers%20and%20other%20producers.