Eat and drink healthy this summer

[5-minute read]

In this article:

  • As summer approaches, we have some helpful tips on how to make sure you’re eating healthy so you can feel your best.

  • It’s also important to stay hydrated as the weather becomes hotter; one of our nutritionists tells you how to do that.

  • The U.S. Department of Agriculture’s MyPlate eating plan helps you know which foods you should be eating to stay healthy.

The birds are singing, the flowers are blooming and you’re starting to think about all the delicious foods you’re going to eat this summer. Gone are winter’s comfort casseroles and soups, and here to stay (at least for the next few months) are fresh fruits and vegetables, summer barbecues, and fun new recipes you can take to a family gathering.

The great thing about summer is that it’s easier than ever to eat healthy because of all the fresh produce. Here, we’re sharing resources that can help you make informed choices about what you eat this summer. We’ll give you the inside scoop on staying hydrated, eating foods that are healthy for your heart, planning a well-balanced meal, and more.  

Staying hydrated

If you’ve ever felt a little queasy when working or playing outside, you can understand just how important it is to keep the fluids coming. Hydration is essential to staying healthy — especially when the weather is hot and humid. One of Providence Sports Medicine’s registered dietitian nutritionists offers tips for staying hydrated.

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Heart-healthy produce

Farmers’ markets are hopping during the months when produce is most plentiful. Fruits and vegetables are incredibly nutritious, with tons of vitamins and minerals that will keep your heart healthy. Learn how to store your produce properly, so you can get the most out of your local farmers’ delicious wares. Now is also the time to change up your routine and look for new recipes that allow you to use the fresh produce you just bought.

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Healthy pizza recipe

You may consider pizza a guilty pleasure — one that you probably shouldn’t have when you’re trying to eat more healthy foods. But we have the perfect recipe for you. It uses cauliflower for the crust, which means it has more fiber and nutrients than dough made of flour. Try our summer veggie pizza with a cauliflower crust!

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Dealing with cravings

Have you ever had ice cream call to you in the middle of the night? Or found yourself unable to steer clear of your favorite fast-food restaurant? When you’re trying to maintain a healthy diet, it can seem like cravings are your enemy. But a balanced eating plan can include foods you enjoy — even those that seem particularly indulgent. Here are some tips for handling food cravings from the Academy of Nutrition and Dietetics.

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Smoothie power!

Think of a smoothie as a vitamin-and-mineral-packed boost of power in the middle of your day. Smoothies give you a great opportunity to “drink the rainbow” consuming different colored fruits and vegetables so you can fully benefit from their nutrients and potential healing properties. Find out how each shade of the rainbow contains different vitamins and minerals that can help your body in different ways.

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MyPlate plan

Did you know the U.S. Department of Agriculture has created an eating plan tailored just for you? The MyPlate plan uses your age, gender, height, weight and physical activity level to determine how many calories you should be consuming each day — and which foods are best to eat within that calorie allowance. The MyPlate app also helps you plan what to eat each day, by noting which foods are available at stores in your area that could help you meet your goals.

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A balanced breakfast

The best gift you can give your children to start their day off right is a healthy breakfast. The U.S. Food and Drug Administration offers tips for giving your kids a balanced breakfast. Some of those tips are surprising, such as feeling free to go beyond traditional breakfast foods.

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As you plan your adventures this summer, remember to take a few extra moments to plan for healthy meals. Your body will thank you!


Find a doctor

The nutrition specialists at Providence can help you find ways to increase the color in your daily eating plan. Through Providence Express Care Virtual, you can access a full range of health care services. If you need to find a doctor, you can use our provider directory or search for one in your area.

Download the Providence App

We’re with you, wherever you are. Make Providence’s app your personalized connection to your health. Schedule appointments, conduct virtual visits, message your doctor, view your health records, and more. Learn more and download the app.

Related resources

Deliciously simple vegetarian recipes

Answering men’s nutrition questions

Better food, better mood: Is your diet affecting your mental health?

What does healthy hydration look like?


This information is not intended as a substitute for professional medical care. Always follow your health care professional's instructions.


About the Author

We are all about food! The Providence Nutrition Team loves to talk about and share our expertise on how to help you find the right diet, food types and maintenance tactics to help you live life to the fullest...while also enjoying the best foods that mother nature has to offer.

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