Nutrition Ideas for a Healthy Summer with Family
Summer presents an excellent opportunity to support your patients in developing healthier lifestyle habits, particularly in terms of nutrition. July, recognized as National Grilling Month, opens the door to conversations about seasonal eating, mindful food preparation, and the emotional health benefits of outdoor mealtimes.
As a holistic practitioner, you can use these seasonal patterns to guide your clients toward better choices while emphasizing the deeper benefits of family connection, stress reduction, and nutrient-dense foods.
Grilling: A Healthier, Functional Approach to Meal Prep
Grilling is more than a cooking method—when used intentionally, it can be a tool to support metabolic health, reduce dietary inflammation, and reconnect clients with whole food nutrition.
Here are some tips to share with clients or incorporate into your nutritional coaching:
- Prioritize lean, clean proteins: Encourage wild-caught fish, organic chicken breast, turkey burgers, or plant-based patties made from legumes like lentils or black beans.
- Load up on phytonutrients: Bell peppers, zucchini, onions, and asparagus are antioxidant-rich options that grill well and taste great with just a drizzle of olive oil and a pinch of sea salt.
- Upgrade marinades: Recommend simple blends made with olive oil, lemon juice, fresh herbs, and garlic. These not only enhance flavor but avoid the preservatives and sugars common in commercial options.
- Mind the flame: Educate clients on avoiding charred or blackened meats, which can form carcinogenic compounds. Suggest medium heat and frequent turning to preserve both nutrients and safety.
Encourage clients to see grilling as more than just meal prep. It can become a wellness ritual.
Eating outdoors with family or friends reduces screen time, supports mental wellness, and fosters stronger interpersonal bonds—key elements of a truly holistic lifestyle.
Watermelon: Seasonal Hydration and Antioxidant Power
Watermelon is a staple summer fruit that’s both refreshing and functional. With 92% water content, it’s a delicious hydration source that also delivers lycopene, a potent antioxidant known for its cardiovascular and skin-protective benefits.
Use watermelon as a conversation starter about choosing seasonal produce. You might suggest:
- Prepping a big bowl of cubed watermelon for post-workout recovery.
- Blending it with mint and lime for a cooling slushie.
- Adding it to summer salads with cucumber and arugula for a nutrient-packed side dish.
Watermelon’s low calorie and sugar profile makes it a great option for blood sugar-sensitive clients who still want something sweet.
Promote DIY Frozen Treats for Blood Sugar Balance
Instead of steering patients away from all treats, offer them healthy alternatives they can enjoy, such as ones they can make with family or children, which encourages bonding and better food habits.
Here are two client-friendly recipes you can share:
Banana “nice” cream
Slice and freeze ripe bananas, then blend until creamy. Clients can flavor it naturally with cocoa, vanilla, or almond butter. It’s dairy-free, naturally sweet, and perfect for those managing inflammation or digestive issues.
Mango or pineapple sorbet
Blend frozen mango with a splash of lime juice or coconut water, then freeze and scoop. It’s a great post-sun treat that avoids processed sugar and artificial colors.
Making Nutrition Part of a Whole-Person Wellness Plan
Summer nutrition isn’t just about food; it’s a chance to realign your clients with the rhythms of nature and their own bodies. Use this season to promote:
- Meal planning that prioritizes whole foods and local produce.
- Family cooking nights as a method for reconnecting and reducing stress.
- The integration of seasonal rituals (like grilling or enjoying a watermelon picnic) into a broader wellness framework.
Encourage clients to view summer as a reset—a time to nourish, reconnect, and revitalize.
If you’re looking to deepen your ability to support clients nutritionally, incorporate a summer-themed nutrition workshop into your practice. It’s a powerful way to engage your community while reinforcing your role as a trusted wellness provider.
Author Bio
Dr. Brad Kristiansen is the Clinical Director of Holistic Health Solutions, a company dedicated to supporting holistic healers and providing effective natural health solutions. He has trained thousands of holistic practitioners on nutrition and creating personalized health plans.