Spring & Summer Nutrition: Nourish Your Body for Warmer Days

With the arrival of spring and summer, we find ourselves embracing warmer weather, longer days, and a fresh selection of seasonal produce. These seasons are an ideal time to refresh our approach to nutrition, as we transition from the hearty meals of winter to lighter, more vibrant choices. Here’s how to adjust your nutrition for spring and summer to stay energized, hydrated, and radiant all season long.

1. Embrace Seasonal Fruits and Vegetables

Spring and summer bring an abundance of colorful, nutrient-rich fruits and vegetables. Strawberries, cherries, mangoes, tomatoes, cucumbers, and leafy greens are all in season, making it easy to fill your plate with foods that support your body’s natural detoxification processes.

Nutrition Tip: Aim to eat a “rainbow” of colors to ensure a wide variety of vitamins, minerals, and antioxidants. For instance, tomatoes are rich in lycopene, an antioxidant that may protect skin from UV damage, while dark leafy greens like spinach provide a boost of magnesium for muscle relaxation after summer activities.

2. Focus on Hydrating Foods

Staying hydrated is essential, especially as the weather heats up. While water intake is key, you can also get hydration from foods with high water content. Foods like watermelon, cucumbers, strawberries, and oranges are not only refreshing but also contribute to hydration and replenish electrolytes.

Hydration Insight: About 20% of your daily fluid intake can come from food. Including water-rich foods in your diet can help keep your skin glowing, energy levels up, and body temperature regulated in the heat.

3. Lighten Up Your Protein Sources

Warmer weather calls for lighter, leaner protein sources that can support muscle maintenance without weighing you down. Try incorporating grilled fish, chicken, tofu, and plant-based proteins like beans, chickpeas, and lentils. Not only are these proteins easier to digest, but they also pair well with fresh salads, veggie-packed wraps, and grain bowls.

Protein Tip: Add protein to salads with ingredients like chickpeas, edamame, or a handful of nuts and seeds. These not only provide protein but also healthy fats, which support skin and heart health.

4. Power Up with Whole Grains

Whole grains like quinoa, bulgur, and barley are excellent choices for warmer months. They’re filling yet light and pair perfectly with seasonal produce in salads and bowls. Whole grains are also rich in fiber, which aids digestion, supports blood sugar balance, and keeps you satisfied longer—a great way to fuel summer activities without the mid-day energy slump.

Whole Grain Fact: Quinoa is a complete protein, containing all nine essential amino acids, making it an ideal choice for plant-based eaters in need of a light, nourishing meal.

5. Include Healthy Fats for Skin Health

The sun is stronger during spring and summer, and while we love the glow, it’s essential to protect and nourish our skin. Healthy fats, such as those found in avocados, olive oil, nuts, and seeds, support skin health by keeping it supple and reducing inflammation. These fats help lock in moisture, keeping your skin soft and glowing all season long.

Skin Health Insight: Omega-3 fatty acids in foods like flaxseeds and walnuts can help reduce skin redness and support a natural glow.

6. Opt for Cooling Herbs and Spices

Many cultures incorporate cooling herbs and spices during hot weather to help the body manage the heat. Mint, cilantro, fennel, and basil not only add refreshing flavor but also have cooling properties that can soothe digestion and keep you comfortable. Try adding these to smoothies, salads, or drinks for an invigorating twist.

Cooling Herb Tip: Fresh mint in water or iced tea is a natural way to feel refreshed and cooled from within.

7. Be Smart About Snacks

When you’re on the go during the summer, having healthy snacks on hand can be a lifesaver. Choose nutrient-dense snacks that are easy to carry and provide lasting energy. Fresh fruits, vegetable sticks with hummus, and homemade trail mix with nuts, seeds, and a bit of dried fruit are all great options.

Snack Tip: Prepare a batch of energy balls with oats, nut butter, and chia seeds. They’re easy to make, packed with nutrition, and ideal for an on-the-go energy boost.

Refreshing Meal Ideas for Spring & Summer

Looking for some recipe inspiration? Here are a few easy, nourishing meal ideas to try:

• Berry & Spinach Smoothie: Blend fresh or frozen berries, a handful of spinach, Greek yogurt, and a splash of coconut water for a refreshing, nutrient-packed smoothie.

• Quinoa & Grilled Veggie Salad: Toss cooked quinoa with grilled zucchini, bell peppers, cherry tomatoes, and a drizzle of olive oil and lemon juice.

• Watermelon & Feta Salad: Combine cubes of watermelon, crumbled feta, fresh mint, and a sprinkle of balsamic for a hydrating, sweet-savory snack.

• Chilled Gazpacho Soup: Blend ripe tomatoes, cucumbers, bell peppers, and a splash of vinegar to create a refreshing, no-cook soup perfect for hot days.

Make the Most of the Season

With its abundant fresh produce and warmer days, spring and summer offer the perfect opportunity to focus on fresh, hydrating, and nourishing foods. By embracing the bounty of the season, you’ll not only fuel your body with the nutrients it needs but also enjoy the vibrant flavours and textures that come with warmer weather.

So, step into the kitchen, get creative with fresh ingredients, and let the season inspire a lighter, more vibrant approach to your nutrition!