By: Maggie Ward, MS, RD, LDN; Lizzy Maltzman, MS, RD; and Erica Kasuli, MS, RD

It’s that time of year again, where our mind shifts into summer gear. Is summer a bitter sweet time of year for you? On one hand you are looking forward to a slower lifestyle, more time outside, and picnics with friends. On the other hand you feel worried and frustrated about your body and you want to get it ready for those days in the backyard or on the beach.

Eating a well-balanced diet full of whole fresh foods and getting vigorous exercise are the cornerstones of lifelong health. Remember, food is not just calories it is information for your body and your genes! Here are some take home tips for you to get ready for your best summer ever.


Remember to eat a protein-based meal every 3-4 hours, and avoid eating 2-3 hours before bed. Small frequent meals help you control your blood sugar far better than large meals. A well balanced meal consists of:

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