COACH DAVID ITO

LONGEVITY & WELLNESS BLOG

by Coach David Ito

WELLNESS: Nutrition/Summer >

3 Tips for Optimal Summer Nutrition

By David Ito - Certified Life & Wellness Coach, MSc. Public Health, Nutrition

July 11, 2023

Have you heard about what seasonal foods help keep your body energized and healthy during the summer? With increased heat and activities, it’s important to fuel with foods that keep us going. Here are 3 tips for optimal summer nutrition!

1

Seasonal Superfoods


Embrace the perks of summer by incorporating nutrient-rich seasonal produce into your meals. From vibrant berries bursting with antioxidants to leafy greens packed with vitamins, nature offers an array of delicious options. Make colorful salads, refreshing smoothie bowls, or grilled vegetable skewers to savor the best of the season. Here is a guide of foods that are in season during the summer to add to your next grocery list:

Berries

Strawberries

Blueberries 

Blackberries

Raspberries

Fruits

Peaches 

Mangoes

Cherries

Melons (watermelon, cantaloupe) 

Legumes and Leafy Greens

Peas

Lettuce

Swiss chard

Green beans

Vegetables

Beets

Peppers

Eggplant

Tomatoes

2

Light and Fresh Meals


Summer tastes sweet and calls for lighter, easily digestible meals that don't overheat you. Enjoy meals that combine seasonal vegetables and lean proteins like:


  • Grilled fish, tofu, or legumes, paired with a variety of crisp vegetables.
  • Vibrant “rainbow” salads, with a leafy lettuce bed, colorful chopped vegetables like bell peppers, tomatoes, and cucumbers, and strawberries, dried cranberries and walnuts on top. Eat the rainbow!
  • Nice cold smoothies filled with antioxidant rich berries, a healthy dose of probiotics with yogurt, your favorite milk or milk alternative, and some honey for added sweetness!


Barbecues
are also a summer staple. Incorporate some leaner meats like chicken or turkey or veggie burgers. Include grilled vegetables like zucchini, bell peppers, or corn on the cob for a vibrant, nutrient-packed feast.


3

Stay Active and Nourished


Summer is a great time to get active outdoors.  Stay fueled by snacking on nutrient rich healthy foods like nuts or homemade energy bars to keep your energy levels up and replenish essential vitamins and minerals lost through sweat and physical exertion. A well-balanced diet during summer promotes hydration, supports immune function, and boosts energy level so you can enjoy the sunshine-filled activities all day long!



If you haven’t yet, subscribe to my monthly Positive Living & Wellness Newsletter.

 • 

Want to talk wellness with me? Schedule a free Discovery Call here.


Need help achieving a healthier

and more fulfilling life?


Get started with a Longevity Strategy Session

Schedule your free session
Premature Aging Man
By David Ito March 10, 2025
Discover which toxins in mainstream household products to avoid for longevity and increased healthspan.
By David Ito March 7, 2025
Explore how 6 simple lifestyle changes can play a vital role in preventing and mitigating systemic inflammation and enhancing longevity. Continue reading to learn more.
By David Ito March 5, 2025
Discover three excellent options for beginners looking to improve mobility with yoga-inspired movements. Unlock your longevity potential today!
Coach David Ito
By David Ito March 4, 2025
What if the key to longevity wasn't a grueling workout or a complicated diet, but rather a simple, sustainable approach? Enter Zone 2 cardio – the unsung hero of healthy aging. Keep reading to learn the science behind it.
By Coach David Ito February 26, 2025
Discover the most effective and science-based actions to help you extend your healthspan.
 Time blocking is a productivity technique that can help you regain control.
By David Ito September 18, 2024
Ever felt overwhelmed by a never-ending to-do list? Time blocking is a productivity technique that can help you regain control.
Wellness Benefits of Ayurvedic Meditation
By David Ito September 19, 2023
Ayurvedic meditation encompasses tailored techniques aligned with each individual's constitution, promising an elevated level of inner balance and holistic well-being.
By David Ito September 19, 2023
Incorporating Ayurvedic aromatherapy practices into your daily routine can help you bring yourself to energetic balance.
By David Ito September 18, 2023
Understanding Ayurvedic nutritional practices can make a huge difference in your energy level. Here are some tips to apply Ayurveda to your meals during summer season.
Yin Energy to Balance Your Summer
By David Ito September 18, 2023
Incorporate healthy practices that help you find energetic balance for a truly enjoyable summer experience. Here are some easy ways to stay on top of your game this summer.
More Posts

Share by: