Ice Cream, Road Trips & BBQs—It's Time to Solidify Your Summer Plan

It’s been a slow start to summer from coast to coast, at least here in Canada. And now that it’s finally arrived, if you’re like me, you’re probably breathing a sigh of relief. But you might also be feeling a little anxious.

That’s because while summer brings more freedom, more fun, and more flexibility, it also means a disruption to your routine, extra socializing, and plenty of temptation. While those factors can spark joy, they can also make it feel harder to stay aligned with your nutrition goals—if you’re not prepared, that is!

And that's exactly why I’ve paired five common worries with practical strategies so that you can go into summer with a plan that allows you to stay grounded and feel confident about your choices all season long.

Worry # 1: I won’t be able to follow through on my nutrition goals when my routine is all over the place.

If you’re used to eating at predictable times and sticking to certain meals, an ever-changing schedule can be worrisome. But rather than clinging to what was, focus on adapting to what is and following through on what you know works.

For example, even if your mealtimes shift, continue to anchor each meal with protein, then add a vegetable, a fiber-filled carbohydrate, and a bit of healthy fat.

You can also rely on your hunger cues to help you out. If your schedule is more fluid, listen to your body rather than the clock. Eating every three to four hours is a helpful guideline—it’ll keep you satisfied without mindless grazing and set you up for three to four intentional eating opportunities per day, even if your mornings start earlier or later than usual.

Worry # 2: We’re traveling a lot by car this summer and drive-thrus are part of the plan.

Fast food doesn’t have to throw you off—it’s all about how you order.

Before your first road trip, look up a few menus and create a shortlist of go-to options that support your goals—there’s nothing worse than ordering on the fly from a fast-food menu, when you don’t have a plan. Use these suggestions as a starting point, then add your own:

• Burger joints like Wendy’s or McDonald’s: Try a grilled chicken wrap with a side salad (ask for the dressing on the side).

• Mexican-style spots like Chipotle or Mucho Burrito: Choose a burrito bowl without the tortilla. Ask for half the rice, double the veggies, and add lean protein like grilled chicken. Skip the cheese and sour cream but load up on salsa.

• Breakfast on the go: Look for an egg-based sandwich or wrap. Choose a whole grain base, skip the cheese or sausage to limit calories from fat, and layer in tomato or spinach if available. Add a side of fruit if it's an option.

Don’t feel shy about asking for modifications, such as no mayo, light on cheese, extra veggies, or swapping the beef for chicken. You’re not the first person to ask, and you won’t be the last.

And also don’t forget that grocery stores make a great alternative to drive-thrus or other fast-food restaurants. Stop in for a grab-and-go meal—salads, boiled eggs, yogurt, sliced deli meats, fruit trays, or even hummus and veggie packs. Bring a cooler and stock it with options you feel good about.

Worry # 3: We have so many social events, from BBQs, to weddings, to days at the lake. I won’t be able to focus on my nutrition when I have no control over the food that’s available.

Socializing doesn’t have to mean abandoning your goals. The key? Get clear on how you want to feel after the event and let that direct your choices. Here are some guidelines to consider:

• Focus on protein and veggies when building your plate.

• Skip the foods you don’t truly enjoy (like the cold mashed potatoes or the bland white roll) and make space for the things you do love—like a slice of wedding cake or a beautiful birthday cupcake.

• If you can bring a dish, make it something you’ll feel good eating—a big fruit platter, a veggie tray with dip, or your favorite protein-packed salad.

Remember: You don’t need control over everything—making even a few intentional choices will go a long way in overcoming the feeling that you have to abandon what's important to you this summer.

Worry # 4: I often drink more alcohol in the summer, but I know this will impact my goals.

It’s true that the calories from alcohol will stack up and the shift in impulse control that goes along with alcohol intake can also result in an increased drive to eat snacky, hyper-palatable foods. Double whammy!

So, if these are real worries for you, consider:

• Having one alcoholic drink, then switching to a fun non-alcoholic option like flavoured sparkling water or a mocktail (the Ole Mocktail variety pack from Costco is my go-to!).

Sometimes just having something enjoyable to drink is enough to make you realize you don’t miss the booze at all. Plus, your morning will feel so much better!

Worry # 5: I want to enjoy summer treats with my kids, but oh, the calories!

I get it! I’m a mom too and my son loves to go for ice cream. But it’s not a problem. Instead of ordering a giant cone for myself, I order kids-sized cones for us both. I get the experience and the joy—without the regret.

Another option is to share a treat with your companion. Sometimes the smaller the portion, the more time you take to truly enjoy each bite!

Your summer success strategy: progress, not perfection.

Summer is a time for connection, fun, and flexibility. Having a few go-to strategies will help you enjoy it, while staying aligned with your goals.

Whether it’s packing snacks, ordering smart on the road, choosing your treats with intention, or swapping wine for non-alcoholic bubbles—you’re in charge.

And remember: You don’t have to be perfect to make progress. You just have to keep showing up for yourself—with a plan, some grace, and a whole lot of compassion. I know you’ve got this 😎