Simple Summer Nutrition for Busy Families
It’s June, which means school is out and summer is in full swing. While many people look forward to this time of year, it can also be a whirlwind for families, filled with summer camps, backyard barbecues, and travel plans that keep everyone on the go. Nutrition can sometimes take a backseat when schedules get chaotic, so in today’s post I’ll share some simple strategies to help keep your family’s nutrition in check, even on the busiest of summer days.
1. Lean into seasonal produce
Summer is the perfect time to embrace seasonal produce like berries, tomatoes, cucumbers, zucchini, and leafy greens. Take advantage of their peak flavor and nutrition by working them into everyday meals. Many kids enjoy snacks and meals centered around fresh fruits and veggies, so keeping them washed and chopped in the fridge makes it easy to toss them into salads, sandwiches, pastas, or wraps.
One of my personal favorites this time of year is a grain salad. It’s a versatile option that works as a side or a main dish. Start with a whole grain like quinoa, barley, farro, or whole grain pasta. Then mix in chopped veggies, fruits, beans, lentils, or chicken. A simple drizzle of olive oil and vinegar ties it all together!
2. Pack smart snacks
Keep healthy options with you when you’re out and about so there’s always something available in case someone gets hungry. Some good options for at home or on-the-go include:
Apple slices + peanut butter
Hummus + veggies or whole grain crackers
Low-sugar yogurt + berries
Roasted chickpeas
String cheese
Trail mix
Peanut butter sandwich on whole grain bread
3. Prep easy breakfasts
Fueling yourself first thing in the morning is important for busy summer days. Keeping quick and nutritious options on-hand and ready to go is helpful. Some ideas include:
Boiled eggs or egg muffins + avocado on whole grain toast
Peanut butter + sliced banana on whole grain toast
4. Stay hydrated
Warm summer weather makes hydrating even more important than during the cooler months. It’s easy to forget to drink enough water when you’re busy, so try to get into the habit of packing a water bottle whenever you leave the house. If you or your kids aren’t huge fans of plain water, try sparkling water, unsweetened iced tea, or infused water with cucumber, berries, lemon, or lime.
And don’t forget, hydration isn’t just about what you drink. Foods like fruits, vegetables, smoothies, and even soups can also help you stay hydrated throughout the day.
5. Keep dinners simple, but balanced
When the weather heats up, cooking a hot dinner can feel like the last thing you want to do. That’s when it helps to have ingredients for cooler, low-effort meals ready to go. Grain or green salads make excellent warm-weather dinners, and other quick options include:
Scrambled eggs with sautéed veggies + whole grain toast
Sheet pan or one-pot meals (minimal cleanup!)
Whole grain or lentil pasta tossed with jarred sauce and chopped raw veggies
Batch cooking on cooler days, or when you have a little more time, can be a lifesaver later in the week. You can even freeze meals to make dinner nearly effortless on extra-busy nights.
These tips are designed to help make nutrition a little less stressful during the busy summer months. But remember, no one eats perfectly all the time. There will be days that don’t go as planned, and that’s okay. What matters most is the overall pattern, not perfection in every meal. With a little planning and plenty of flexibility, you can keep your family nourished and still enjoy all the fun that summer brings.
