1. Get Your Fill of Water.

Hydration is critical, especially in the southern states where the sudden

transition from air conditioning to high heat can shock the body. To help avoid muscle cramps

and headaches—and to nourish skin—drink plenty of liquids, especially water. The American

Journal of Clinical Nutrition outlines the following choices along with the maximum recommended

daily eight-ounce servings: water (9 for women, 13 for men), unsweetened tea (8), unsweetened

coffee (4), diet sodas and calorie-free beverages (4), skim or low-fat milk (2), 100% fruit juices,


2. Find a Farmer.

There isn’t a better time of year to visit local farmers markets where an amazing

array of healthy produce awaits. Many vegetables are high in nutrients and fiber—kale, chard,

and mustard greens offer Vitamins C and E, which are good for eyes strained by the sun.

Potassium-rich potatoes and spinach help avoid muscle cramps as well. Try putting vegetables

on the backyard grill along with your main course for a special treat.

3. Up Your Fruit Quotient.

The sun can wreak havoc on skin during outdoor activities. To nourish

skin, complement your increased water intake with fresh fruit like raspberries, blueberries, and

strawberries, all of which have antioxidants and vitamin C. Bananas are also good sources of

potassium; make smoothies or fruit kabobs to add variety. Freeze-dried Funky Monkey™ Snacks

are also a good fruit alternative—crunchy, bite-sized 100% real fruit snacks that are nutritionally

equivalent to their fresh fruit counterparts and made with bananas, pineapples, apples, papaya,

raisins, and açai.

4. Lighter is Better.

In summer when people tend to miss eating at meal times or are suddenly presented with a

picnic or party smorgasbord. Lighter fare is also a good way to get nutrients without excessive

calories—make gazpacho or other cold soups, and try BBQ alternatives like turkey or skinless,

marinated chicken. Chili is another convenient and fun summertime entrée; make a potful

in cooking.

5. Go Fishing.

Fish, along with lean meats, beans, chickpeas, and soy products, are all high

in overcome by exposure to sunlight and saltwater. Grill fish for a great summertime meal—and

while you’re at it, up your consumption of eggs, another important source of protein.

6. Limit High Calorie Treats.

It’s easy to make ice cream a habit during warm weather, but ice

cream, not to mention cookies, popsicles, pies and fried desserts, can add fat and calories much

faster sorbet are better-tasting than ever; another alternative is to eat a healthy meal and then plan an

after-dinner diversion to take everyone’s mind off big desserts.

7. Think About the Kids.

Erratic eating can be especially hard on children during the summer—

and regular meal schedule as much as possible, and keep only healthy snacks in the house, so no

one is tempted. Having healthy snacks in the car at all times also helps when kids suddenly start


By Matt Herzog of Funky Monkey Snacks