Feel and Look Healthier by Summer

By Lizzie Streit, MS, RDN, LD 

Even if winter weather is still lingering where you live, the countdown to summer is on! Longer days and warmer temperatures tend to inspire cravings for fresh food, lighter meals, and more activity. With summer right around the corner, it’s the perfect time to focus on your health goals. 

If you’re looking for inspiration to feel your best by the time the hot weather arrives, keep reading. This article provides our six best tips for making healthy food choices within your 1200 calorie meal plan, staying hydrated, or embracing exercise — whichever habit speaks to you. 

1 – Nourish your body with nutrients. 

If you want that summer glow, you have to start from the inside out. Focus on foods you can put into your body for a hearty dose of vitamins, minerals, protein, healthy fats, or fiber. 

Fruits like strawberries, kiwi, and mango provide vitamin C, a nutrient that contributes to skin elasticity, while lettuce and other greens are hydrating and full of fiber. Pair these seasonal foods with chicken breasts, shrimp, or salmon and olive oil dressings for balanced meals, heavy on the nutrients! 

2 – Focus on fatty acids. 

Certain nutrients are particularly helpful for prepping your body for the summer. Fatty acids, especially omega-3s, are known for their anti-inflammatory effects and also play a role in maintaining skin hydration. Enjoy fatty fish (like salmon and sardines), flaxseed, and walnuts to get these important nutrients and work towards your summer glow. 

3 – Practice mindful eating. 

Nutrient-rich meals are obviously important, but your mindset while eating is often overlooked. Rushing during meals or eating in front of the TV or while scrolling on your phone can lead to overeating and a disconnect from the food on your plate. To practice mindful eating, remove distractions, take at least 20 minutes to eat, and chew slowly. 

4 – Stay active. 

Spring weather is (typically) cooperative enough to embrace the outdoors in preparation for the summer. This provides a perfect opportunity to increase your activity level! Now is a good time to pick up a new form of exercise, such as brisk walking or jogging, work towards running a race, or get back to biking. 

5 – Prioritize sleep. 

You can eat healthy meals and exercise everyday but still not feel your best if sleep is lacking. As the seasons change and you work to finetune your habits, consider putting sleep hygiene front and center. If you don’t get enough sleep, commit to an earlier bedtime and avoid screens an hour before lights out. Work on breathing techniques or journaling to calm your mind if needed. 

6 – Stay hydrated. 

Last but not least, it’s vital to keep up on fluid intake to prep for a healthy summer. Aim for at least eight cups of water a day and even more if you have a high activity level. Make plain water more interesting with frozen or fresh fruit and herbs or reach for unsweetened flavored sparkling water. Hydrating foods like lettuce, watermelon, and cucumbers also count! 

Note from Healthy For Life Meals: Now is the perfect time to get started with one of our menus, so that you can feel and look your best for the summer! Our carefully curated meal plans are full of nutrient-dense foods and totally prepped for you. Place your first order and get $10 off with discount code: TryHFLM.