Summer is a time for relaxation, vacations, and outdoor activities. However, it’s also a season when many people tend to make certain missteps in their nutrition.

With barbecues, ice cream trucks, and backyard parties, it’s easy to indulge in unhealthy foods and throw your healthy eating habits out the window. Fortunately, with a little planning and mindfulness, you can still enjoy summer while maintaining a nutritious diet. In this article, we will explore some common missteps people make in summer nutrition and provide helpful tips to avoid them.

1. Skipping breakfast

When the days get hotter, many individuals tend to skip breakfast. The lack of appetite or the rush to start the day can lead to this common misstep.

However, breakfast is one of the most important meals of the day, providing you with the necessary energy to kickstart your metabolism and keep you fueled throughout the day. Instead of skipping breakfast, opt for lighter options such as fruit smoothies, yogurt with granola, or whole grain toast with a protein source like eggs or nut butter.

2. Overindulging in sugary beverages

With the scorching summer heat, it’s tempting to reach for a refreshing sugary beverage like soda or energy drinks. However, these drinks are loaded with empty calories, added sugars, and offer little to no nutritional value.

Instead, opt for healthier alternatives like infused water, herbal iced tea, or homemade fresh fruit juices without added sugars. These options not only keep you hydrated but also provide necessary vitamins and minerals.

3. Neglecting hydration

Dehydration is a common problem during the summer months. Many individuals simply forget to drink enough water or underestimate their fluid needs. Proper hydration is essential to maintain optimal bodily functions and prevent heat-related illnesses.

Make it a habit to carry a water bottle with you wherever you go, and try to consume at least 8-10 glasses (64-80 ounces) of water per day. If you struggle to drink plain water, consider adding slices of fruits or herbs for a refreshing twist.

4. Reliance on processed snacks

During summer activities or road trips, it’s easy to rely on processed snacks like chips, cookies, or pre-packaged convenience foods. These snacks are often high in unhealthy fats, sodium, and empty calories.

Instead, opt for healthier snack alternatives such as fresh fruits, vegetables with hummus or yogurt dip, homemade trail mixes with nuts and dried fruits, or whole grain crackers with natural nut butter or cheese.

5. Overconsumption of high-calorie barbecue foods

Summer is synonymous with barbecues, but it’s important to be mindful of your food choices during these gatherings.

Popular barbecue foods like fatty meats, sausages, mayonnaise-based salads, and sugary barbecue sauces can quickly contribute to excess calorie intake.

Instead, choose lean protein options like grilled chicken or fish, load up on colorful grilled vegetables, opt for whole grain buns instead of white ones, and consider making your own healthier versions of barbecue sauces using natural sweeteners and spices.

6. Not prioritizing fruits and vegetables

Summer is the perfect time to incorporate an abundance of fresh fruits and vegetables into your diet. However, many people fail to prioritize these nutrient-rich foods in their meals.

Fruits and vegetables are high in vitamins, minerals, fiber, and antioxidants, all of which are essential for maintaining good health. Aim to incorporate at least 5 servings of fruits and vegetables into your daily meals, including salads, smoothies, grilled veggies, and fruit-based desserts.

7. Excessive consumption of ice cream and frozen treats

While indulging in a frozen treat occasionally is fine, excessive consumption of ice cream and other frozen desserts can sabotage your healthy eating goals. These treats are often high in added sugars, unhealthy fats, and artificial ingredients.

Limit your intake of ice cream and opt for healthier frozen alternatives like frozen yogurt with natural fruit toppings, homemade fruit sorbets, or frozen fruit bars made from real fruits and natural sweeteners.

8. Ignoring food safety guidelines

Summer temperatures provide a favorable environment for bacteria growth. Failing to follow food safety guidelines can lead to foodborne illnesses.

Avoid leaving perishable foods such as meats, dairy products, or salads exposed to the heat for an extended period. Ensure that foods are properly stored, refrigerated, and cooked at the recommended temperatures. Additionally, practice proper hand hygiene and use separate cutting boards and utensils for raw and cooked foods to prevent cross-contamination.

9. Overemphasizing alcoholic beverages

Summer holidays and gatherings often involve alcoholic beverages, but excessive alcohol consumption can have negative effects on your health and nutrition.

Alcoholic drinks are high in calories, can impair judgment, increase the risk of dehydration, and contribute to overeating. Moderation is key. If you choose to drink alcohol, opt for lighter options like spritzers or mixed drinks with lower-calorie mixers, and always drink responsibly.

10. Lack of meal planning

In the midst of summer activities and vacations, it’s easy to fall into the trap of not planning your meals ahead of time. Lack of meal planning can lead to impulsive and unhealthy food choices.

Take some time to plan your meals for the week, create a shopping list, and stock your kitchen with nutritious ingredients. This will help you make better choices and avoid relying on convenience foods or fast food options when hunger strikes.