{"id":3504,"date":"2021-06-29T01:00:26","date_gmt":"2021-06-29T01:00:26","guid":{"rendered":"https:\/\/fitmotherproject.com\/?p=2959"},"modified":"2026-10-16T14:21:26","modified_gmt":"2026-10-16T14:21:26","slug":"summer-nutrition-tips","status":"publish","type":"post","link":"https:\/\/www.fitmotherproject.com\/summer-nutrition-tips\/","title":{"rendered":"Summer Nutrition Tips: 15 Ways to Beat the Heat and Stay Healthy!"},"content":{"rendered":"

Following important summer nutrition tips can help you navigate through the hot summer months and stay healthy, regardless of what your busy schedule holds.<\/p>\n

Don’t let the sun and fun distract you from healthy living!<\/p>\n

Social gatherings, family vacations, and other events can provide a lot of temptations.<\/p>\n

But, if you keep these summer nutrition tips in mind, you’ll optimize your health, wellness, and overall quality of life!<\/p>\n

Don’t know what to cook? Try these healthy summer recipes<\/a>!<\/em><\/h3>\n\t\t
\n\t\t\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t

Join Fit Mother For Life<\/em> \u2014 The #1 Fitness Community For Busy Moms 40+<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t
\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\tJOIN NOW \u00bb<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n

Our Top 15 Summer Nutrition Tips<\/h2>\n

1. Bring a Healthy Dish to Social Gatherings<\/h3>\n

If you’re attending a social gathering where eating is involved, bring a healthy side dish to share.<\/p>\n

That way if too much of the food offered is unhealthy, you can fall back on your nutritious side dish as a go-to-option for staying lean.<\/p>\n

Consider bringing:<\/p>\n

    \n
  • Vegetable salad with protein<\/li>\n
  • Vegetable tray or side dish<\/li>\n
  • Fruit plate<\/li>\n
  • Mixed nuts<\/li>\n
  • Chicken or fish for grilling<\/li>\n<\/ul>\n

    These and other nutrient-dense foods can help you achieve or maintain your goal weight this summer season.<\/p>\n

    Eat unhealthy foods, including hot dogs, brats, chips, fried foods, sodas, and desserts available at social gatherings in moderation or not at all.<\/p>\n

    2. Limit or Avoid Alcoholic Drinks<\/h3>\n

    Excessive alcohol consumption can contribute to unwanted weight gain, as alcohol contains 7 calories per gram (versus 4 calories per gram each in carbohydrates and protein).<\/p>\n

    While drinking alcohol during summertime social gatherings might sound temping, some mixed or frozen drinks can contain up to 500 calories<\/a> or more per serving.<\/p>\n

    If you do drink alcohol this summer season, do so in moderation and choose lower-calorie drinks like light beer, a small glass of wine, or hard liquor mixed with calorie-free club soda, ice, or water.<\/p>\n

    Limit alcohol to just one drink or less, and consume water before and after drinking alcoholic beverages.<\/p>\n

    3. Drink Water Consistently<\/h3>\n

    Insufficient water intake isn’t just a concern for dehydration, it can cause you to eat more calories and diminish healthy weight management and physical activity goals.<\/p>\n

    Not drinking enough water during the summer heat can make you feel tired, dizzy, and overheated during exercise.<\/p>\n

    Drinking plenty of water this summer season is an excellent way to keep energy levels high and help you eat less at mealtime.<\/p>\n

    So how much water is enough? Most women need at least 12 cups<\/a> of fluids daily.<\/p>\n

    Aim to drink 2-4 cups of water when you wake up and 2 cups of water before meals to stay hydrated and reduce your risk of overeating.<\/p>\n

    Drink water often during physical activity.<\/p>\n

    A good way to determine if you’re getting enough fluids is to look at your urine.<\/p>\n

    If it’s light yellow or clear, you’re likely well hydrated! If your urine is bright yellow in color it’s time to drink more water or other fluids.<\/p>\n

    Learn the best times to drink water, and when you should actually avoid drinking too much water.<\/em> <\/p>\n