Written by Level 2 Registered Dietitian Kelsey B.
Sunny summer days and warm summer nights mean picnic and BBQ season. With a few simple strategies and a little planning, you can enjoy all the fun of summer while still working toward your health goals.
Planning ahead is an excellent way to set yourself up for success. Before your next summer event, explore these tips and tricks so you can arrive feeling confident and ready to enjoy every bite.
Stay Healthy and Enoy the Sun
1. Hydration is key: Drinking enough water is especially important in the heat. Bring a reusable bottle so you can stay hydrated throughout the event. If you plan to enjoy an alcoholic beverage, consider adding extra club soda to make it lighter and more hydrating.
2. Focus on activities instead of food: Focus on games, conversations, or helping the host. This can naturally reduce mindless snacking.
3. Keep supplies handy: Carry essentials so you’re prepared for changes in routine. Planning ahead can help you respond quickly and confidently if your glucose levels dip.
4. Give yourself permission to enjoy certain foods: You don’t have to skip your favorites! If there’s something you love (e.g. chips or specific dessert items, etc.) plan for what you will choose, so you don’t go overboard.
5. Have easy responses ready: Others may comment on your choices or offer more food. A polite, confident response like, “No thank you, that looks great, but I’ve had enough,” or “This is part of my plan for today,” can go a long way.
Consider Simple Swaps
Next time you’re at a summer gathering, try these swaps. See what’s available — or bring your own favorites so you can enjoy every bite with confidence.
- Use low-fat Greek yogurt instead of mayo to reduce saturated fat
- Lighten creamy sauces by increasing vinegar or olive oil (try swapping half the mayo for olive oil in pasta salad)
- Choose leaner proteins (chicken sausage instead of hot dogs; grilled chicken instead of burgers)
- For picnics, consider tuna or lower-sodium deli meats as alternatives to traditional options
May. 13 2026