Debunking Summer Nutrition Myths: What Dietitians Want You to Know
With sunshine, busy schedules, and more time spent outdoors, summer often changes the way we eat; think quick meals, refreshing snacks, and lots of on-the-go options. But with those changes can come a mix of nutrition myths that make it harder to stay fueled and balanced. Let’s break down some of the most common misconceptions so you can enjoy the season feeling your best - energized, nourished, and confident in your choices.
MYTH: You don’t need to eat as much in the summer. The truth: While appetites may fluctuate in warmer weather, your body still requires adequate fuel, especially if you’re more active. Skipping meals or under-eating can lead to fatigue, poor recovery, and even increased cravings later in the day. What to do instead: Focus on lighter, balanced meals that include protein, healthy fats, and carbohydrates. Grilling options like Smart Chicken Ground Chicken can be formed into patties and served on a whole-wheat bun with fresh produce for an easy, satisfying summer meal that feels light but filling.
MYTH: Fruit has too much sugar. The truth: Fruit often gets labeled as “too sugary,” but this overlooks the whole package it provides. Unlike added sugars, the natural sugars in fruit come bundled with fiber, water, vitamins, minerals, and antioxidants making for a nutritious add to summer days. What to do instead: Enjoy fruit regularly as part of meals or snacks without unnecessary fear. For even better balance and staying power, pair fruit with protein or healthy fat, for example, apple slices with a handful of California walnuts, berries with yogurt, or a banana with nut butter. This helps improve satiety, supports steady energy levels, and reduces blood sugar spikes, keeping you fueled longer.
MYTH: Salads are always the healthiest option. The truth: Salads can be nutrient-packed, but not all salads are created equal. Some may lack protein or healthy fats, leaving you hungry shortly after, while others may be overloaded with high-calorie toppings and dressings. What to do instead: Build a balanced salad with lean protein (grilled chicken, beans, eggs), fiber-rich veggies, and a source of healthy fat such as walnuts, avocado, or olive oil.* This combination helps keep you full and fueled.
MYTH: You only need to hydrate when you feel thirsty. The truth: Thirst is actually a late sign of dehydration, meaning your body is already playing catch-up by the time you notice it. In the summer, fluid needs increase due to higher temperatures, sweating, and often increased physical activity. Even mild dehydration can impact energy levels, focus, mood, and physical performance. What to do instead: Aim to sip fluids consistently throughout the day rather than waiting until you feel thirsty. Water should be your main go-to, but hydration doesn’t come from drinks alone. Hydrating foods like watermelon, berries, cucumbers, oranges, and even yogurt can meaningfully contribute to your fluid intake. For those sweating more heavily, adding beverages with electrolytes can help replenish what’s lost.
The bottom line: Summer nutrition doesn’t need to be restrictive or complicated. By letting go of common myths and focusing on balanced, satisfying meals, you can support your energy, hydration, and overall well-being. Enjoy the season, trust your body, and keep nourishment simple and enjoyable.
* A one-ounce serving provides 18g of total fat, “good fats” including 2.5g of monounsaturated fat and 13g of polyunsaturated fat (of which 2.5 grams is plant-based omega-3 ALA), as well as 1.5g of saturated fat.
Pasta Salad with Chickpeas, Walnuts, and Arugula
Serves: 8
All You Need:
Dressing
¼ cup Gustare Vita balsamic vinegar
1 tsp. fresh garlic
¾ tsp. salt
1 tsp. dried thyme leaves
½ tsp. dried oregano leaves
¼ cup olive oil
Pasta Salad
1, 14 oz. can No Salt Added Chickpeas, drained and rinsed
4 oz. fresh mozzarella pearls
Ground black pepper, to taste
½ (16-oz.) box Hy-Vee rotini, cooked according to package direction
½ cup Parmesan cheese
1 cup fresh arugula
2 cups cherry tomatoes, sliced
1 cup California walnuts
All You Do:
Make Dressing: In a large bowl, whisk together balsamic vinegar, garlic, salt, thyme, and oregano; whisk to blend. Whisking constantly, drizzle in olive oil and continue whisking until combined.
Toss chickpeas and mozzarella together with dressing in large bowl, season with black pepper. Cover bowl with plastic wrap and let stand at room temperature for 30 minutes.
Toss chickpea mixture and pasta together. Mix in Parmesan, fresh arugula, tomatoes, and walnuts. Serve chilled.
Recipe Source: Pasta Salad with Chickpeas, Walnuts, and Arugula | Hy-Vee
The information is not intended as medical advice. Please consult a medical professional for individual advice. This content was made possible with the support of our sponsors: Smart Chicken and California Walnuts.
