July brings sunshine, cookouts, and vacations—which can make it a little harder to stick to healthy eating habits. But good nutrition doesn't have to take a vacation. With a few mindful shifts, you can enjoy all the flavors of the season and feel your best.

Here’s how to stay energized, satisfied, and balanced through the heart of summer:

1. Eat with the Season

Fresh, local produce is at its peak in July—so take advantage! Stock up on juicy berries, sweet corn, tomatoes, cucumbers, watermelon, and more. Visit your local farmers’ market or grocery store and build meals around these nutrient-rich foods.

Try this:

• Toss chopped veggies into a pasta salad

• Add berries to oatmeal or Greek yogurt

• Make a hydrating smoothie with watermelon, mint, and lime

2. Hydrate with More Than Water

While drinking plenty of water is key, you can also stay hydrated by eating water-dense foods. Think melons, citrus fruits, cucumbers, celery, and lettuce. These snacks keep you cool and help replenish fluids lost in the heat.

Pro tip: Infuse your water with lemon, basil, or frozen fruit for a refreshing twist that makes hydration more fun.

3. Master the Cookout

Summer BBQs don’t have to derail your healthy habits. Focus on balance—fill half your plate with fruits and veggies, choose lean proteins like grilled chicken or fish, and enjoy heavier options (like creamy salads or desserts) in smaller portions.

Better-for-you swaps:

• Try grilled veggies instead of chips

• Choose a whole grain bun (or go bun-less!)

• Offer fruit salad or frozen yogurt bars for dessert

4. Plan for Travel

Heading out of town? Bring healthy snacks like trail mix, fruit, or protein bars to avoid relying solely on gas stations and airport food. If you're staying in a hotel or rental, try to have at least one homemade meal per day to keep things balanced.

5. Listen to Your Body

Heat can mess with hunger cues. Some people eat less in the summer, others snack more out of boredom or convenience. Take a moment to pause and ask: Am I actually hungry? Build your plate around energy needs, not just what's available.

Final Thoughts

Summer should be enjoyed—not restricted. The goal isn’t perfection; it’s finding a rhythm that makes you feel good. With just a little planning and a lot of seasonal flavor, you can fuel your body, enjoy every bite, and stay on track with your wellness goals.

Looking for nutrition coaching or support with weight loss this summer? Milestone offers expert guidance to help you thrive all season long. Call 896.3900 to explore your options!