Healthy Summer Eating

For most Canadians, summer means spending time outdoors soaking up the warm, sunny weather with family and friends. And because of the warmer temperatures, many of us prefer eating on the go or grilling outdoors instead of cooking in a hot kitchen. But preparing quick and easy meals doesn’t mean sacrificing flavour or good nutrition. Use the tips below to help you and your family plan healthy summer meals without breaking a sweat.

Healthy summer eating on the go

Hitting the road for summer holidays? Make healthy eating a breeze by planning healthy meals and snacks before leaving home.

• For picnics and trips, pack the four food groups, like bite-sized veggies, whole grain crackers, cheese cubes, and nuts. Get your friends and family involved by asking them to help plan and pack the picnic.
• Heading to the lake or going camping?  Plan your meals before you leave. You’ll spend less time in the grocery store and more time having fun!
• Going hiking or on a road trip? Take healthy snacks to keep you fueled all day long. Try veggie sticks, fruit, homemade trail mix, muffins, yogurt, and sandwiches. Use ice packs to keep food cold.
• Don’t leave home without a bottle of water. Water is the perfect drink on a hot summer day.

Healthy summer eating at home

Another popular summer tradition is barbecuing. Here are a few tips for healthy summer grilling.

• Barbecuing tonight? Grill extra veggies, fish, tofu, or lean meat for lunch tomorrow.
• Store-bought marinades and sauces are often high in sugar or sodium. Make your own delicious and healthy marinades using lemon, fresh herbs, garlic, onion, and spices.
• Barbecuing isn’t just for meat and veggies. Grilled fruit is a healthy, delicious, and naturally sweet dessert. Try grilling fresh peach slices and serving them with lower-fat yogurt or Greek yogurt.

Healthy no-cook meals and snacks

Beat the heat with these healthy, no-cook summer meals and snacks. Choosing heat-free recipes also means you’ll spend less time in the kitchen, and more time enjoying the outdoors.

• Short on time? Throw together a quick and easy salad with lower-sodium canned beans and corn, brown rice or quinoa, and sweet peppers.
• Feed a big group in record time by serving a platter of cherry tomatoes, cucumber, broccoli, carrots, whole grain pita bread, cheese, and hummus.
• Impress your guests with a Caprese salad. Layer thick slices of tomato, buffalo mozzarella, and fresh basil leaves. Top with a tiny drizzle of extra virgin olive oil and balsamic vinegar.