Summer is here! What exciting new activities and delicious healthy foods will your family explore this summer? It’s a time to step out of your comfort zone and embrace the joy of discovery. Our Registered Dietitians Nutritionists (RDNs) from Mary Washington Health Care are here to guide you. They share some of their favorite family activities and foods that not only bring joy but also promote health during the summer.
Swimming, wakeboarding, and water skiing will work your muscles while you have a blast in the water. RDN’s Whitney B. Christie loves water-based activities! It engages the entire family in a different environment, promotes coordination, and burns a significant number of calories.
If you prefer to explore nature, activities like hiking, camping, and canoeing will take you out into the sun. RDN Amy H. Dickerson recommends these activities because you will get fresh air and maybe see some fun animals. Additionally, while you will engage in plenty of physical activity during the day, you can conclude with a fire at night!
Boston Marathon runner and two-time 2nd place winner of the Historic Half Marine Corps Marathon in her age group RDN Tiaisha R. Myers shares, “My favorite activity in the summer is running, but when I’m with family, I love to ride bikes to the farmers market. There, we can get peaches and veggies to make meals together. I use peaches for a refreshing smoothie and add the veggies to rice”.
What other things do RDNs recommend eating during summer? Amy suggested trying something new, like “Cowboy Caviar,” which is made with black beans, corn, avocado, tomato, and lime juice, along with seasonings. This recipe is a great side dish, high in protein, and easy to take to events. Additionally, fresh produce is budget-friendly, and its taste is fantastic! A win-win for the family!
For kids (and kids at heart), consider a charcuterie-style board featuring their favorite fruits and vegetables. Whitney says, “I like to serve this before we eat so I can get fruits and veggies for my kids first.” Smart and healthy!
How about grilled fish tacos – they are delicious and easy to make. For a cultural twist, try “Fufu with Light Soup,” which has vegetables and is low in fat. What about a popular favorite – a simple and refreshing cherry tomato, onion, and cucumber salad? Yum!
Be adventurous! Step away from the screens and enjoy a fun activity outside with your family. Learn and try a new recipe! Create memories while getting healthy. Your body and your family will benefit from it!
How about you – What new activity will you try with your family? What new recipe will you create?
Dr. Alice Ann Bones, DHA MS RDN FAND
Regional / Clinical Nutrition Manager
Mary Washington Health Care
This article was revised from the original format on 06/03/2023
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