Summer nutrition can power outdoor fun and daily routines. This guide highlights snack ideas that support energy, sleep, immunity, and complexion with simple, everyday foods that are widely available in Canada and the United States.
FEEL ENERGIZED:
Summer can be busy and hot, so choosing foods that deliver steady energy matters. Fresh Fruit
Bananas, apples, or grapes provide natural sugars along with fiber and water, helping prevent energy crashes and keep you going through long afternoons. Fresh fruit also brings a spectrum of vitamins and minerals that support overall well being. Skimmed Milk
Skimmed milk supplies a balance of protein and carbohydrates, supporting a gradual release of energy in the bloodstream for sustained activity. Water
Hydration matters: aim for at least six cups a day to stay alert and perform well in warmer conditions.
GET TO BED:
Quality sleep is essential during summer. Foods rich in tryptophan help support serotonin production, which influences sleep quality. These foods are high in tryptophan:
Meat, especially turkey
Cheese, especially Swiss and cheddar
Regular 2 percent Fat Milk
FIGHT A COLD:
Rest remains the best defense against illness, but certain foods can help support immune defenses. Vitamin C-rich foods may support immune function and soften symptoms. Garlic contains compounds believed to combat free radicals and support recovery. Fluids help flush out toxins and keep mucous membranes hydrated.
LOOK YOUR BEST:
What you eat can influence appearance over time. Consider:
Seafood
The lean, high quality protein from seafood supports skin elasticity and hair strength. Vitamin E
Foods rich in this vitamin, including broccoli, spinach, mango, and peanuts, help prevent dry skin and aid in repair and scar reduction. Berries
Cranberries and blueberries are rich in antioxidants that help protect blood vessels and promote healthy skin by supporting circulation and a natural rosy glow.