5 Habits for a Healthy Summer: The Family Edition


1. Make Fresh Foods the Star. Summer is the perfect time to enjoy fruits and vegetables at their peak. Seasonal favorites like berries, watermelon, cucumbers, peaches, and tomatoes are not only delicious but also packed with nutrients.

Encourage kids to snack on fresh fruits and vegetables by keeping them washed, cut, and ready to eat. Offering a variety of colorful foods helps provide important nutrients that support overall health, including vitamins, fiber, and antioxidants.

2. Stay Hydrated. With warmer temperatures and more time outdoors, children need more fluids to stay hydrated. Water is the best choice.

Promote drinking water throughout the day, even before feeling thirsty. A refillable water bottle can make hydration easy and fun, especially during outdoor play, sports, or travel.

3. Keep Food Safe in the Heat. Food safety is especially important during the summer months. Higher temperatures create an environment where bacteria can grow quickly.

To help prevent foodborne illness:

  • Keep cold foods cold using ice packs or coolers

  • Keep hot foods hot

  • Avoid leaving food out for extended periods


4. Protect Skin During Outdoor Play. Outdoor activity is essential for children's physical and mental health, but sun protection is key.

Apply sunscreen with SPF 30 or higher and reapply as needed. Encourage children to wear hats, sunglasses, and take breaks in the shade during peak sun hours.

5. Keep Kids Moving. Regular physical activity supports strong bodies, healthy growth, and emotional well-being.

Encourage movement through fun, family-friendly activities such as:

  • Walking or biking

  • Swimming

  • Playing at the park

  • Outdoor games or sports


The goal is to keep kids active in ways they enjoy—movement doesn't have to be structured to be effective.

Maintaining these simple habits can help children feel their best, stay energized, and fully enjoy all that summer has to offer.
The Bigger Picture: Why Working with a Registered Dietitian Matters on GLP-1 Medications
GLP-1 medications can be valuable tools for weight management. Still, they work best when paired with supportive lifestyle habits and individualized care.

Because successful weight loss isn't just about eating less, it's about preserving muscle, supporting energy, maintaining mobility, and building long-term health along the way.

While GLP-1 medications may help reduce appetite, they don't automatically answer important questions about nutrition, meal timing, movement, or muscle preservation. In practice, many clients wonder:

  • Am I eating enough protein to support muscle health?

  • Is my current eating pattern supporting energy and metabolism?

  • How do I manage side effects like nausea or constipation?

  • Am I losing weight in a way that supports my long-term health goals?


There may not be a one-size-fits-all answer, which is one reason I often encourage nutrition support as part of GLP-1 care.

Working with a registered dietitian nutritionist (RDN) can help personalize a plan that supports nourishment, strength, physical activity, and sustainable habits while navigating the changes that can come with these medications.

In 2025, several leading organizations released a joint advisory emphasizing the importance of nutrition support during GLP-1 therapy, including preserving muscle mass, preventing nutrient deficiencies, and managing side effects.

Because the most important question is not as simple as: “How much weight am I losing?”

But rather: “What kind of health am I building while I lose it?”

Reach out to schedule a consultation.
Roasted Tomato & Basil Cottage Cheese Toast
Recipe by: goodculture.com

Ingredients:

  • 2 cups cherry tomatoes

  • A pinch of flaky salt

  • 4 thick slices of sourdough or country bread

  • 1 cup Good Culture cottage cheese

  • Fresh basil leaves


Instructions:

  1. Preheat oven to 400°F. Spread cherry tomatoes on a baking sheet and roast for 25–30 minutes, until jammy and slightly charred at the edges.

  2. Toast 4 thick slices of sourdough or country bread until golden and crisp.

  3. Spread a generous layer of Good Culture cottage cheese onto each slice of toast.

  4. Spoon the roasted tomatoes over the top, then scatter cups fresh basil leaves over everything.

  5. Drizzle toast with an extra pinch of flaky salt. Serve and enjoy!
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