Healthy Summer Eating: Balance, Not Restriction

While summertime brings barbecues, ice cream, and sweet treats, you can still enjoy these seasonal favorites while staying on track with your health goals. Michelle Pasia, MPH, RD, registered dietitian and coordinator of The Kogan Celiac Center and Deanna Schweighardt, RDN, CDCES, a registered dietitian and certified diabetes educator with The Center for Diabetes Wellness and Prevention, located at the RWJBarnabas Health Ambulatory Care Center, encourage balance over restriction. Instead of avoiding your favorite foods, learn to enjoy them mindfully and plan ahead.

Key Strategies for Mindful Eating

The 3-Bite Rule
This strategy helps with portion control for indulgent foods without making you feel restricted:

  • Bite 1: Taste. Slow down and evaluate the qualities. Is it smooth, creamy, sweet, or savory?
  • Bite 2: Savor. Focus entirely on the taste, texture, and enjoyment. Do not rush.
  • Bite 3: Reflect. Ask yourself if you need more. Will the next bite taste as good? Will you be satisfied stopping now?

Planning and Prep

  • Plan ahead: Decide what to eat before attending summer gatherings to feel in control and less overwhelmed by endless food option.
  • Eat beforehand: Have a healthy snack before arriving so you do not overeat out of hunger.
  • Bring a healthy dish: Share a nutritious alternative that everyone can enjoy.
  • Make swaps: Create homemade frozen treats that mimic ice cream textures using whole fruits.

Healthy Summer Recipes

Red, White, and Blue Fruit Skewers

  • Servings: 10

Ingredients

  • 6 cups watermelon, cut into 2-inch cubes
  • 4 ripe pears, peeled and cut into 2-inch pieces
  • 2 cups blueberries, rinsed
  • ¼ cup orange juice

Instructions

  1. Prep the fruit: Wash all the fruit. Cut the watermelon and pears into 2-inch cubes. Soak the pear cubes in orange juice for 5 minutes.
  2. Assemble: Lay the watermelon cubes flat on a serving tray.
  3. Skewer: Thread one blueberry and one pear cube onto a long skewer.
  4. Anchor: Push the bottom of the toothpick into a watermelon cube so the skewer stands upright. Repeat for all servings.

Banana Ice Cream

  • Servings: 4–6

Ingredients

  • 6 bananas
  • 1 tsp vanilla extract
  • Milk or non-dairy milk (as needed for blending)

Instructions

  1. Freeze: Slice the bananas and freeze them completely ahead of time.
  2. Thaw: Remove bananas from the freezer and let them sit for 10–15 minutes to soften slightly.
  3. Blend: Place bananas and vanilla into a food processor. Blend for 3–5 minutes until smooth and creamy like soft-serve.
  4. Adjust texture: Add milk one tablespoon at a time to help it blend.
  5. Firm up (Optional): Serve immediately as soft-serve, or transfer to a container and freeze for 2 hours for a scoopable texture. Add your favorite toppings!

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