6 Tips for Healthy Summer Eating

Just because you’re trying to eat healthy doesn’t mean you have to avoid summer barbecues and get-togethers. The best way I’ve found to stick with my clean-eating diet is to plan ahead. Here are some things I find helpful:

“¢ Don’t skip early-morning meals thinking you might eat a lot later in the day. Heading to a party hungry will just make you want to eat everything you see.   Have a good breakfast and another healthy snack before leaving for an afternoon event.

“¢ Be sure to fit in a workout. You’ll feel better, both mentally and physically, after burning some calories.

“¢ Bring a healthy appetizer to share. Munching mindlessly on appetizers is an easy and common way to sabotage a diet. Make your own (below is a recipe for a tasty, nutritious bean dip, with most ingredients available right here at Vitacost.com!) and you can enjoy before-meal snacking without the guilt.

“¢ Choose hamburgers over hot dogs, and veggies instead of chips. If possible, choose skinless chicken.

“¢ Have a heaping helping of fruit salad for dessert, instead of cookies or cupcakes. If possible, bring a fruit salad that you’ve prepared. Fill it with all of your favorite fruits, including ripe summer berries, to make it as appealing as possible.

“¢ Drink a light beer or wine spritzer if you’d like, but be sure to drink a lot of water as well.

Having a healthy-eating “game plan” makes sticking with your diet less stressful, letting you really enjoy your time with family and friends. Remember, do everything in moderation and you won’t feel like you blew your diet in one day!


Tuscan White Bean Spread

1 can navy beans, rinsed & drained

1/3 cup fat-free plain yogurt

3 tsp. chopped garlic

1 tsp. dried Italian seasoning

¼ cup fresh basil, finely chopped

2 tbsp. sun-dried tomatoes in olive oil, finely chopped

Salt and pepper

Pita Chips or crispbread

In a blender, combine beans, yogurt, garlic and Italian seasonings; blend until smooth. Add basil and sun-dried tomatoes. Pulse until combined. Season with salt and pepper. Chill for 1 to 2 hours. Let stand at room temperature for about 30 minutes before serving with pita chips or crispbread.


Southern States Championships top contender Melissa Transou, a figure competitor, wife and mother, blogs about the unique sports nutrition needs of female athletes exclusively for Vitacost.com.

About Mrs. Fitness

IFBB figure professional Melissa Transou, a fitness expert, wife and mother, blogs about the unique sports and nutrition needs of women and female athletes exclusively for Vitacost.com. Email her at melissatransou@yahoo.com.

Loading Facebook Comments ...

5 comments on «6 Tips for Healthy Summer Eating»

  1. Kim Stanley says:

    After the holidays I am sure a number of us want to eat more healthy. When dining out most of us don’t think about eating healthy mostly because it means spoiling ourselves. But as we eat out more and more we should be concerned about how healthy is the food we are eating. I and many others think of eating healthy as being boring but it doesn’t have to be. Even more fruits and vegetables in our diet can be a fun!

  2. Mrs. Fitness says:

    That’s exactly right Kim. And I always suggest if you are dining out at a restaurant check ahead on-line and see if they have their nutritional information, that way you can already have planned what you will be ordering. We just need to be creative, you’re right healthy doesn’t mean boring!

  3. Lynn says:

    Hey Mrs. Fitness:

    Met you on my recent flight to Florida and chatted with you on the plane ride down. Have shared your blog with others! I bought the Tosa Reno books on “Eating Clean” and should get delivery this week. Went the whole week without artificial sweeteners in my coffee and cut down a little on the diet soda……tried the Chiobani…added some peanut butter……but what else can I add to make it taste better? P. S. Left South Beach after one day – WAS NOT for us……loved Del Ray!

Leave a Reply