What Dietitians Are Eating This Summer

Summer is all about easy, no-bake dishes, so fresh fruits and vegetables are high on the list. "Although not a seasonal summer food, I love munching on jicama slices on hot days," Meg Hagar, an author, registered dietitian, and the founder of No Diet Nutrition, told me. 

"It's cool, watery, and crisp to bite into, and a great source of fiber and micronutrients such as folate and vitamin C! It's also low in sugar and fat." Try dipping the slices in salsa or enjoying them on their own.

It wouldn't be summer without a big bowl of fresh berries in the refrigerator. "Berries are among the highest fiber fruits, and many Americans struggle to get enough fiber in their diets. They're also packed with antioxidants and boast a high water content, which can help you feel refreshed on hot, humid days," Dietitian Cara Harbstreet of Street Smart Nutrition told me. 

"Try adding a few extra berries to your morning smoothie, layer into a yogurt parfait, or freeze for a simple addition to infused water. You can also get creative with berries by muddling them with fresh herbs for cocktails or mocktails or adding to a compote or marinade for grilled meats." 

Stock up at your local farmers market and start getting creative.

You don't only have to stick to fruit all summer. Even dietitians want to indulge sometimes! "There is nothing like a frosty margarita or ice cold beer on a hot day, but the fastest way to too many calories is through sugar-laden alcoholic drinks," Jennifer Gibson, the head of Nutrition and Coaching at Vida Health, told me. 

"Skip the sweet drinks such as margaritas, blended beverages, or mojitos, and go for a drink mixed with soda water instead. Save your beverages for optimal times, adding limits on your drinking hours, and avoid starting early in the day." 

If you do indulge in a little day drinking, we won't judge you. Just be sure to drink plenty of water as well.

If you'd like to do away with your oven all together, start falling in love with protein shakes. They're cool, quick, and easy. 

"My favorite summer food is waking up and making a nice cold protein smoothie," Dietitian and the founder of Macrobalanced Gabriella Vetere told me. "When it gets too hot in the summer, I cannot be bothered with hot food, so I like to make a nutritious and healthy protein smoothie with protein powder to build lean muscle, veggie and fruit to boost vitamin consumption, and healthy fats such as chia seeds, nut butter, and avocado to provide healthy hair and skin during a time where we might abuse them with sun."

Not sure where to start? Vetere shared her recipe for a carrot cake protein smoothie to win over any skeptics. 

In the summer, our bodies usually crave fresh fruits and vegetables, so take advantage of this time when it's a little easier to eat healthy. 

"In the hot summer months, you're not always as hungry and usually not for very dense or starchy foods, which can make you feel run down and sluggish," said Logie. "This is a good time to eat nutrient-dense, low-calorie, but very filling greens. They provide a lot of volume and satiety without that overabundance of calories and are full of vitamin, mineral, phytonutrients, and fiber." Mix up a big salad or toss some leafy greens in your morning smoothie.

Spice up your summer salads at the next cookout and feature this beautiful and nutrient-packed veggie. "Beets are a delicious root and starchy vegetable. They are low in calories and rich in many nutrients, including folate and manganese," Bouvier told me. 

"They are very beneficial to athletes who train during the summer months. The nitrates in beets may help to enhance athletic performance by improving the use of oxygen until point of exhaustion." Sounds like a great reason to toss together a beet salad after your next summer workout.

In addition to watermelon, cucumbers are also very hydrating while providing tons of nutrients. "My favorite food for the summer is persian cucumbers. They are crispy, hydrating, and refreshing. I usually keep them in the fridge or pack them in a cooler for traveling or the beach," Registered Dietitian Pegah Jalali told me. 

"Cucumbers have a lot of water and like all veggies contain fiber, which most of us do not get enough of. Cucumbers contain potassium, which is an electrolyte that we lose in our sweat along with sodium." Enjoy them on their own or sprinkle with sea salt and lemon juice for a refreshing snack.

One of my favorite summer dishes is zucchini pasta. This hydrating veggie is just so versatile. 

"Zucchini is a food that hydrates and is high in antioxidants. It can be quickly spiralized into 'noodles,' making it a great no-cook dinner option, and it's way lower in carbs and calories than pasta, so you can enjoy an overflowing plate," said Dietitian and Health Advisor Jennifer Dunn. 

"The particular starches and fibers in this vegetable have also been linked to better regulation of blood sugar and protection against diabetes!" Toss that zucchini with a little olive oil and salt for a great summer salad.

Tossing a few frozen bananas in the blender transforms them from boring fruit to a creamy and satisfying dessert. "This faux ice cream is naturally a good source of fiber and an excellent source of potassium to help replenish electrolytes after a sweaty summer day," said Caravella. "It's simple and quick to whip up as a cool dessert or midday snack."

To make, just slice and freeze two bananas, then toss them in the blender or food processor with a drizzle of nut butter and cinnamon.

Fresh tomatoes are a summer treat, but don't forget about their little sisters. "I love tomatoes every season, but there's something fun about incorporating cherry tomatoes to my summery dishes," Registered Dietitian Valerie Agyeman told me. 

"Apart from the vibrant colors they come in like yellow and green, they have nutritional benefits like antioxidants to help prevent free radicals from damaging the cells in your body."

A favorite at state fairs and barbecues, corn on the cob is the summer treat we all remember from childhood. "This has been a favorite summertime treat since I was a kid and best when fresh off the barbecue," Board Certified Nutritional Consultant and the co-founder of Project Juice Marra St. Clair told me. "Fresh corn is high in fiber and antioxidants, as well as vitamin B and other vitamins and minerals."

Summer is this magical time when all of these amazing foods are fresh, so take advantage! Foods like tomatoes and peaches are just not worth it in the winter, so load up now. 

"Visit farmers markets and food stands to add variety to your diet," the director of Dietetic Internship at the University of New Haven Georgia Chavent told me. "Supporting local farms is not only good for the environment with reduced transportation and packaging costs, but also supports the local community and preserves healthy soil which few people realize will also reduce greenhouse gases!"

Fresh foods are also better for our bodies. "Nutrients are most available to our bodies when the food is naturally ripened close to home, so venture out and try something new," explained Chavent.

Summer days can fly by when you're visiting friends, taking the kids to the pool, or traveling. While it's fine to keep your meals light, make sure you're eating enough. 

"It's easy to skip a meal when you are out in the heat, only to find yourself ravenous later in the day," explained Gibson. "Keep your blood sugar even and your body on schedule by eating on a regular routine. If you feel too hot to eat, find a place that is cooler and grab a light bite to eat so you don't end up packing in the calories later."

While there are plenty of options for healthy summer foods out there, always do what is right for you. "There's no diet food that's right for everyone, so it's important to follow a healthful eating plan that's packed with tasty foods and that keeps your unique lifestyle in mind," said Tina Haupert, a Precision Nutrition Coach, personal trainer, and food and fitness blogger. "Summer is a further reminder that it's important to start making smart food choices today and every day."