Foods to Fuel Your Summer

Longer days, family activities and fun vacations can make summer one of the busiest seasons of the year. While it might be tempting to reach for another cup of coffee or a sugary snack for energy, the foods you eat throughout the day can have a bigger impact on how energized you feel.

Here are a few ways you can incorporate energy-giving food into your day.

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Start with Protein

Protein helps keep you feeling satisfied and provides lasting energy. Include foods like eggs, Greek yogurt, chicken, fish, beans, or nuts throughout the day to help avoid energy crashes between meals.

Choose Whole Grains

Whole grains provide carbohydrates, your body's preferred source of energy, along with fiber that helps slow digestion. Oatmeal, brown rice, whole-grain bread, and quinoa can help maintain more consistent energy levels than highly processed snacks.

Fill Half Your Plate with Color

Fruits and vegetables provide vitamins, minerals, and water that support overall wellness. Summer favorites like berries, watermelon, tomatoes, cucumbers, peaches, and leafy greens are refreshing choices that can help you stay nourished during hot weather.

Don't Forget Healthy Fats

Foods like avocados, nuts, seeds, and olive oil can help make meals more satisfying while supporting heart health. A handful of almonds or walnuts also makes an easy energy-boosting snack when you're on the go.

Stay Hydrated

Sometimes feeling tired is simply a sign that your body needs more fluids. During the summer months, make a habit of drinking water throughout the day, especially if you're spending time outdoors, exercising, gardening, or attending sporting events!

Chef D’s Tip!

Instead of relying on one large meal, try eating balanced meals and healthy snacks throughout the day. Combining protein, whole grains, fruits, and vegetables can help provide steady energy whether you're enjoying a summer outing, keeping up with the grandkids, or simply tackling your daily routine.

Small choices can make a big difference. By focusing on nutrient-rich foods and staying hydrated, you'll be better prepared to enjoy everything summer has to offer.

Want more practical cooking and nutrition tips? Join Chef Donald for an upcoming What’s Cooking virtual class on July 24^th.