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Summer Staycation: Navigating Nutrition and Health Goals with Ease

Updated: Feb 10

sand desert

The warm embrace of the summer sun brings forth a season of outdoor adventures, social gatherings, and relaxation. However, with these carefree moments often comes a challenge to stay on track with our nutrition and health goals. Fear not! With a mindful approach and strategic planning, you can enjoy the delights of summer while maintaining a healthy and balanced lifestyle. In this article, we will explore practical tips to help you stay on track with your nutrition and health goals during the sunny days of summertime.

  1. Embrace Seasonal Produce: Summer offers an abundance of fresh and vibrant fruits and vegetables. Fill your plate with a rainbow of colors by incorporating seasonal produce into your meals. Enjoy juicy watermelons, refreshing cucumbers, and succulent berries, all packed with essential nutrients. Experiment with colorful salads, smoothies, and grilled vegetable skewers to elevate your summer dining experience.

  2. Hydrate, Hydrate, Hydrate: Staying hydrated is crucial, especially when the summer heat is at its peak. Keep a water bottle handy and make it a habit to sip water throughout the day. Infuse your water with slices of citrus fruits or fresh herbs for a flavorful twist. Additionally, include hydrating foods like watermelon, oranges, and leafy greens in your diet to support overall hydration.

  3. Plan Ahead for Outdoor Gatherings: Social gatherings and barbecues are synonymous with summer fun. To stay on track with your nutrition goals, plan ahead by offering to bring a healthy dish or snack to share. This way, you can ensure there are nutritious options available that align with your dietary preferences. Opt for grilled lean proteins, veggie skewers, or homemade fruit salads as wholesome contributions.

  4. Mindful Eating on Vacation: If you're embarking on a summer vacation, maintain mindfulness around your eating habits. While indulging in local cuisine is part of the experience, strive for balance. Savor special treats in moderation and focus on nourishing options whenever possible. Prioritize fresh seafood, colorful salads, and grilled vegetables to keep your nutrition goals intact while enjoying the flavors of your destination.

  5. Stay Active Outdoors: Make the most of the longer daylight hours and pleasant weather by engaging in outdoor activities. Take advantage of the summer landscape and explore nature through hiking, swimming, biking, or even a simple walk on the beach. Staying active not only supports your overall health but also helps burn calories and maintain energy balance.

  6. Practice Mindful Indulgence: Summer is synonymous with ice creams, cocktails, and tempting treats. While it's perfectly alright to enjoy these indulgences occasionally, practice mindful indulgence. Be aware of portion sizes, savor each bite or sip, and listen to your body's signals of satiety. Allow yourself to enjoy these treats without guilt while maintaining a balanced approach to overall nutrition.

  7. Prioritize Rest and Self-Care: Amidst the excitement of summer activities, it's essential to prioritize rest and self-care. Maintain a consistent sleep schedule to support your overall well-being. Take time for relaxation, whether it's through meditation, yoga, or simply unwinding with a good book. Nurturing your mental and emotional health contributes to maintaining a balanced approach to nutrition and health.

  8. Seek Support and Accountability: If you find it challenging to stay on track during the summertime, seek support and accountability. Consider partnering with a friend or joining a community that shares similar health goals. Together, you can encourage and motivate each other to make mindful choices and stay committed to your nutrition and health journey.

Summertime, with its sun-kissed adventures and vibrant energy, need not derail your nutrition and health goals. By implementing these practical strategies, you can embrace the joys of the season while nurturing your well-being. Embrace the bounty of seasonal produce, stay hydrated, and plan ahead for social gatherings. Mindful eating, staying active outdoors, and practicing self-care will keep you in harmony with your health journey. Remember, it's about finding balance and enjoying the summer moments without sacrificing your goals. So, step into the sunshine with confidence, knowing that you have the tools to navigate the season while staying on track. Embrace the beauty of summertime while nurturing your body and soul, and make this summer a season of wellness and fulfillment. Cheers to a healthy and vibrant summertime!

Please schedule a FREE consultation if you would like to learn how we can work together to achieve your health goals!


Jessica Mantell M.S., C.N.S., L.D.N.

CEO & Founder of NextGeneration Nutrition

Jessica Mantell, CEO, M.S, LDN, Founder

NextGeneration Nutrition believes that better health should be accessible to everyone and that we all are able to improve our health through good nutrition, physical activity, and lifestyle change. We do not support setting shame-based goals but encourages embracing our bodies, genetics, and personality. Our philosophy is abandoning the “One Size Fits All” mentality to create a personalized wellness plan based on your biological makeup and your lifestyle.

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