How to Stay Healthy and Enjoy Summer: Your Balanced Summer Guide

Summer is finally here! And with it comes all the fun extras—rosé on a patio, chips by the dock, BBQs, and late-night snacks at the cottage. As a holistic nutritionist, I want to remind you: you can absolutely enjoy a balanced summer without throwing all your healthy habits out the window.

It’s tempting to say, “Screw it, I’ll just start fresh in September.” But come fall, I hear the same thing over and over:

“I went totally off the rails this summer.”

Let’s break that cycle this year. As Canadians we wait all year for summer to come, and I don't know about you, but I don't want to feel like crap for the next 2 months. My approach is all about balance. It’s not realistic (or fun!) to skip every treat or social indulgence—but we can be intentional. Here’s how:

🌞 1. Be Mindful About the Extras

You don’t have to say no to everything—but you also don’t have to say yes to everything.

Think about the treats you really enjoy. Is it a chilled glass of rosé? Kettle chips? A good cheese board? Choose the ones you love, enjoy them mindfully, and skip the things you don’t care about. Don’t just eat something because it’s there.

🍷 Balance Tip: One less glass of wine, or a small plate of appetizers (instead of grazing all afternoon) can make a big difference over the course of the summer.

🧠 2. Set a Weekend Mindset for a Balanced Summer

A helpful strategy: Before heading into a summer weekend, ask yourself:

• How do I want to feel tomorrow morning? Energized for a run, ready to play with my kids, or refreshed for a swim?

Setting a few non-restrictive but supportive boundaries can help you find that sweet spot between indulgence and feeling good:

✔️ Decide on a drink number—2 or 3 max, and stick to it. You can even make drink tickets like you're at a cocktail party—when they're gone, you're done.

✔️ Use a small plate for appetizers. Start with protein and something fresh. Try popcorn over chips for salty cravings.

✔️ Close the “cottage kitchen” after a set time. No snacks or booze after 9 PM, for example.

🥗 3. Come Prepared for a Balanced Summer

Packing smart goes a long way in helping you stay on track—especially when food options are out of your control.

✅ Bring a healthy breakfast like yogurt and berries

✅ Pack fresh fruits and veggies to supplement meals

✅ Easy proteins: turkey pepperoni, hard-boiled eggs, edamame, cottage cheese

✅ Hydrate! Bring water, bubbly drinks, or an alcohol alternative like Cove Soda

✅ Pack your vitamins

✅ Bring your own treat—dark chocolate or a healthy baked good—or just decide you’re skipping dessert altogether

And don’t forget to move! It doesn’t have to be a workout—walks, beach play, water sports, even a game of cornhole counts.

💬 Final Word

Summer doesn’t have to be all or nothing. It’s not about perfection—it’s about consistency, intention, and creating habits that help you feel your best most of the time.

Make the most of your summer—without feeling like you need a full reset in September.