Written by: Kirby Moir, RDN, LDN Food City Registered Dietitian 

Warm weather and longer days can inspire some new ways to focus on wellness.  Try a few of these tips to feel your best this summer. 

Seasonal picks

One of the best things about summer is the abundance of produce in season.  From berries, melon, and stone fruit to summer squash, cucumbers, and tomatoes. There is no shortage of fresh options offering peak flavor and nutrition by enjoying in-season. When shopping aim to look for Local Grower choices and aim to make half your plate fruits and vegetables.  

Here are some favorite ways to include more seasonal produce:  

• Berry yogurt parfait perfect for breakfast 

• Cucumbers and peppers with a cool dip at snack time 

• Sautee zucchini and squash with olive oil and garlic for a simple side dish 

• Slice watermelon for a sweet treat

• Try tomatoes with mozzarella and basil 

Serve more seafood

The 2020-2025 Dietary Guidelines for Americans recommends adults eat at least two seafood meals or about 8 oz of seafood weekly.  Different types of seafood offer a wide range of nutrients. Various fish provide zinc, iron, choline, iodine, selenium, vitamin D, vitamin B12, and omega-3 fatty acids that provide health benefits. Try shrimp scampi, shrimp tacos, grilled tuna steaks or simple buttered fish filets to get your weekly recommended serving.  Food City seafood specialists can help with planning your next meal and offer suggestions for seasoning and preparing fish for your next family meal. 

Pack a picnic

Take time to plan an outdoor family meal by packing a picnic.  This can be a great option to decrease screen time, get a dose of vitamin D from the sun, and enjoy the beauty of outdoors.  Aim to balance your picnic basket with more fruits, vegetables, and whole grains.  Try packing fruit salads, sliced vegetables, and swap for whole grain bread, wraps or pasta.  Picking up a fruit and veggie tray can make a simple side dish on the go for your next picnic. 

Stay hydrated

Hydration is always important, but especially in hot and humid weather.  Thirst is your body’s way of telling you it’s dehydrated.  Drinking coffee, tea, or soda can naturally dehydrate.  Try to balance water between other beverages.  If spending time outdoors try to consume foods that naturally contain high amounts of water. These foods include cucumber, tomatoes, green peppers, cauliflower, iceberg lettuce, watermelon, star fruit, strawberries, and cantaloupe.