Summer is Here: Nutrition Tips



by Megan Barnes, Dietetic Intern

SUMMER IS HERE! That means warmer weather, more time spent outside, more happy hours… Here are ways to maintain your health while still enjoying all that comes with the warmer months!

Ways to make happy hour healthy …

Happy hour is a fun time to gather with coworkers or friends to enjoy the warmer weather. But it doesn’t always have to mean high calories and sugary cocktails. Some cocktails can contain syrups, juices, and sodas. Opt for a drink sweetened naturally with fresh fruit like lemon, orange, or berries. Alternate with water! Alternating drinks with water can prevent dehydration from the alcohol. If you know you are going to happy hour after work, be mindful of your other meals throughout the day. Have a salad for lunch if you know you’ll be increasing your calories later in the day.

Take advantage of farmers markets …

Farmer’s markets will typically carry in season produce. In season produce is at its peak of nutritious quality and flavor! Farmer’s markets typically have the components to make a healthy meal. Local dairy, grains, and protein can be incorporated with fresh produce to put together a well-balanced meal.

Summer seasonal produce guide

Seasonal produce will vary based on your location, fruits and vegetables in season include beets, apples, cherries, raspberries, watermelon, strawberries, tomatoes, peaches, nectarines, cantaloupe, carrots, apricots, bananas, mangos, summer squash, corn, celery, honeydew, kiwi, lima beans, tomatillos, avocado, bell peppers, collard greens, cucumbers, okra, green beans, zucchini, blueberries, blackberries, eggplant, plums, and garlic! Resource:


Drinking water can help you manage your body weight and is a better caloric alternative to caffeinated beverages, sodas, or juices. Your body has a higher requirement for water when it is hotter out and with an increase in activity level. Water intake, beverage intake, and food intake all contribute to the amount of water we get each day. To know how much water you should drink a day, take your weight in pounds and divide by 2. Most Americans do not hit this, but there are many ways to try and incorporate more water into your day. Buy yourself a new water bottle, download a reminder app, or stick notes on your desk at work!