{"id":7417,"date":"2026-07-24T14:30:00","date_gmt":"2026-07-24T14:30:00","guid":{"rendered":"https:\/\/itsveterans.com\/?p=7417"},"modified":"2026-07-24T14:30:00","modified_gmt":"2026-07-24T14:30:00","slug":"healthy-summer-eating-nutritious-ways-to-enjoy-the-season","status":"publish","type":"post","link":"https:\/\/itsveterans.com\/?p=7417","title":{"rendered":"Healthy summer eating: Nutritious ways to enjoy the season"},"content":{"rendered":"<p class=\"tni-source-date\"><strong>Originally published:<\/strong> 2026-07-24T14:30:00+00:00. Historical source article: benefits, rules, amounts and deadlines may have changed. Check the official source for current information.<\/p>\n<h2 class=\"wp-block-heading\">Nutritious recipes and tips for a summer of healthy eating<\/h2>\n<p>Summer brings sunshine, warm weather and plenty of opportunities to gather with family and friends. It also offers a great chance to enjoy fresh foods and healthy meals that help you feel your best. As you make the most of the season, here are a few ways to keep your summer eating nutritious and satisfying.<\/p>\n<h2 class=\"wp-block-heading\">Stay hydrated<\/h2>\n<p>Most people don\u2019t <a href=\"https:\/\/www.nutrition.gov\/topics\/basic-nutrition\/water-hydration-and-health\" rel=\"noopener\">drink enough fluids<\/a> during the summer. Hot weather makes you sweat more, which means you <a href=\"https:\/\/www.veteranshealthlibrary.va.gov\/Search\/3,85255\" rel=\"noopener\">lose more fluid<\/a>. Drinking enough fluid helps keep your body temperature steady so that it feels cooler. Most people need about 64 ounces of water each day. You can get this from both drinks and foods with water.<\/p>\n<p>Tips to stay hydrated:<\/p>\n<ul class=\"wp-block-list\">\n<li>Add lemon, cucumber, mint and\/or fruit to your water for extra flavor. Add strawberries, raspberries and blueberries for a refreshing red, white and blue touch.<\/li>\n<li>Eat hydrating fruits and vegetables like watermelon, peaches, cucumbers and tomatoes.<\/li>\n<li>Set alarms to remind you to drink water throughout the day.<\/li>\n<li>Carry a water bottle with you.<\/li>\n<li>Try a new refreshing recipe like this <a href=\"https:\/\/www.nutrition.va.gov\/NUTRITION\/Recipes\/Beverages\/docs\/Blueberry-Kombucha-SpritzerSEPT2021.pdf\" rel=\"noopener\">Blueberry Kombucha Spritzer<\/a>.<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\">Become a grill master<\/h2>\n<p>Grilling is a heart\u2011healthy way to cook because it helps <a href=\"https:\/\/www.veteranshealthlibrary.va.gov\/Search\/142,82075_VA\" rel=\"noopener\">limit fat intake<\/a>. Next time you use your grill:<\/p>\n<ul class=\"wp-block-list\">\n<li>Try a <a href=\"https:\/\/www.nutrition.va.gov\/NUTRITION\/docs\/Recipes\/PartiesHolidays\/Lamb-VegetableKabobswithTzatzikiMAR2022.pdf\" rel=\"noopener\">Lamb\u2011Vegetable Kabob<\/a>.<\/li>\n<li>Use lean meats like 90% ground beef or ground turkey for burgers.<\/li>\n<li>Choose a whole\u2011wheat bun and add it to the grill for a toasty flavor.<\/li>\n<li>Pile on toppings like lettuce, tomato and onions for extra <a href=\"https:\/\/www.nutrition.va.gov\/NUTRITION\/Fiber.asp\" rel=\"noopener\">fiber <\/a>to keep you full.<\/li>\n<\/ul>\n<p>To learn more about heart\u2011healthy eating, explore other VA News articles, like <a href=\"https:\/\/news.va.gov\/138299\/nourishing-your-heart\/\">Nourishing your heart<\/a>.<\/p>\n<h2 class=\"wp-block-heading\">Enjoy nutritious side dishes<\/h2>\n<p>No summer cookout is complete without side dishes. However, they are often high in calories. Add vegetables into your side dishes to keep them healthy:<\/p>\n<ul class=\"wp-block-list\">\n<li>Freshen up your app table with <a href=\"https:\/\/www.nutrition.va.gov\/NUTRITION\/Recipes\/PartiesHolidays\/docs\/Pico-de-GalloOCT2021.pdf\" rel=\"noopener\">pico de gallo<\/a> and whole\u2011grain tortilla chips.<\/li>\n<li>Try a lighter <a href=\"https:\/\/www.nutrition.va.gov\/NUTRITION\/docs\/Recipes\/SideDishes\/Broccoli-Salad-HTK-Approved.pdf\" rel=\"noopener\">broccoli salad<\/a> made with light Greek yogurt for extra protein.<\/li>\n<li>Amp up the flavor with this fiber-rich <a href=\"https:\/\/www.nutrition.va.gov\/NUTRITION\/docs\/Recipes\/SideDishes\/Fresh-Corn-and-Roasted-Red-Pepper-SaladOCT2021.pdf\" rel=\"noopener\">fresh corn and roasted red pepper<\/a> salad. It includes anti-inflammatory ingredients like honey, ginger and turmeric.<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\">Don\u2019t forget dessert<\/h2>\n<p>A favorite part of any gathering is the desserts. For healthier sweet treats:<\/p>\n<ul class=\"wp-block-list\">\n<li>Keep portions small.<\/li>\n<li>Use lower-calorie ingredients for recipes.<\/li>\n<li>Add fruit to cakes, ice cream and puddings.<\/li>\n<li>Try this <a href=\"https:\/\/www.nutrition.va.gov\/NUTRITION\/Recipes\/Desserts\/docs\/Cherry-Peach-Fruit-CompoteJUL2021.pdf\" rel=\"noopener\">Cherry-Peach Compote<\/a> over vanilla ice cream.<\/li>\n<li>For a festive seasonal treat, try this <a href=\"https:\/\/www.nutrition.va.gov\/NUTRITION\/Recipes\/Desserts\/docs\/Berry-Pudding-ParfaitJUL2021.pdf\" rel=\"noopener\">Berry Pudding Parfait<\/a> with strawberries, blueberries and vanilla pudding. (Tip: freeze into popsicles for a cool twist!)<\/li>\n<\/ul>\n<p>Whatever you prepare, we hope you have a safe and fun summer! For more recipe ideas, connect with your VA facility\u2019s <a href=\"https:\/\/www.nutrition.va.gov\/Healthy_Teaching_Kitchen.asp\" rel=\"noopener\">Healthy Teaching Kitchen<\/a> program, which helps Veterans learn to cook healthy meals. If you\u2019re interested in this or any other nutrition-related topic, contact your <a href=\"https:\/\/www.va.gov\/find-locations\/\" rel=\"noopener\">local VA <\/a>to speak with a Registered Dietitian.<\/p>\n<hr>\n<p class=\"tni-attribution\">Source: <a href=\"https:\/\/news.va.gov\/148329\/healthy-summer-eating-nutritious-enjoy-season\/\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">U.S. Department of Veterans Affairs<\/a>. Its Veterans is an independent publication and is not affiliated with or endorsed by the U.S. government.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Looking to keep your summer meals healthy and refreshing? Here are some nutritious ideas.<\/p>\n","protected":false},"author":1,"featured_media":67,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9],"tags":[],"class_list":["post-7417","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-u-s-veterans-health-care"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Healthy summer eating: Nutritious ways to enjoy the season - Its Veterans<\/title>\n<meta name=\"description\" content=\"Looking to keep your summer meals healthy and refreshing? 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