The summer season often brings opportunities for relaxation and travel, but maintaining a healthy diet remains essential. Baylor College of Medicine's registered dietitians offer guidance on how to keep eating nutritious meals during this time.
Dr. Luis Rustveld, associate professor of family and community medicine, emphasizes the importance of adhering to a structured meal schedule. "If traveling, stop at a grocery store or a farmers’ market close to your destination for fresh fruits and vegetables, yogurt, lean protein and lean deli meat to eat while at your location," he advises. This approach helps avoid reliance on dining out.
For those staying home, having control over food choices is beneficial. Stocking up on fresh produce and high-protein snacks supports healthy eating habits between meals.
Hydration is crucial in the summer heat. Lisa Froechtenigt, a registered dietitian in the Michael E. DeBakey Department of Surgery, suggests drinking water infused with fruit or choosing carbonated water or iced tea. "Drink plenty of water throughout the day," she recommends, adding that flavored packets can be used for variety without high sugar content.
Froechtenigt also notes that zero-calorie sweeteners are suitable for individuals monitoring blood sugar levels or managing diabetes.
Using your plate as a guide can aid in balanced nutrition: half filled with fruits and vegetables; one-quarter with whole grains or starches like rice or pasta; and another quarter with proteins such as chicken or fish.
"It's not about eating perfectly," Rustveld says. "It's about making sure you can still make good decisions about nutrition without sacrificing fun during this time."
Froechtenigt adds, "We still need to fuel our bodies regardless of the season." She encourages enjoying summer foods by focusing on what can be added to meals and snacks to meet nutritional needs.
