Ask the Expert: Q&A on Summer Nutrition
Your top summer health and wellness questions, answered by a Holistic Nutrition Consultant
Written By: Megan Barefoot
Summer is the time for fun. You may go on road trips, camp out on the weekends, have BBQs, and spend long days at the park soaking up the sun. But with all that fun comes the hard work of remaining healthy, full of energy, and feeling your best.
No Shoes Nutrition has put together a list of your most common questions about eating well and staying healthy while travelling. This summer Q&A will provide you with useful, expert-approved advice to help you make the most of every summer moment, whether you're cooking in the backyard or climbing a mountain route.
Q: What are the best snacks for road trips that won’t leave me bloated or worn out?
A: Look for a balance of protein, healthy fats, and fibre to keep your blood sugar stable and your energy levels high.
My go-to combos:
Grass-fed jerky + apple slices
Trail mix with raw nuts, coconut flakes & dark chocolate chips
Hard-boiled eggs + cut-up raw veggies
DIY chia pudding or overnight oats in a jar
Skip the gas station snacks full of sugar and refined carbs—they’ll spike your blood sugar and lead to crashes.
Q: How can I eat healthy at summer BBQs without feeling left out?
A: You can enjoy BBQ season without sabotaging your goals! Try this:
Focus on protein first: grilled chicken, steak, fish, or veggie burgers
Load up on grilled vegetables, coleslaw (vinegar-based), or leafy salads
Bring a healthy dish to share, like a bean salad, quinoa tabbouleh, or marinated veggie skewers
Be mindful of sauces and sugary drinks—opt for mustard, avocado, or tzatziki and sparkling water or kombucha instead
Remember: it’s about progress, not perfection.
Q: What are quick, nutritious meals for camping?
A: Planning is everything! Some of my camping staples:
Foil packs: salmon or chicken with sweet potato, zucchini & herbs
One-pot meals: chili with beans and veggies, lentil soup, or egg scrambles
No-cook options: hummus + veggies, tuna pouches, nut butter + rice cakes
Pack fermented snacks like sauerkraut or fermented pickles for gut health support on the go!
And don’t forget electrolytes—especially if it’s hot.
Q: How do I fuel properly for a long hike?
A: Pre-hike: eat a balanced meal with slow-burning carbs (like oats or sweet potatoes) and protein (eggs, nuts, yogurt).
During the hike, bring energy-sustaining snacks like:
Homemade energy balls
Dried fruit with nuts
Electrolyte drinks (without added sugars)
After the hike: refuel with protein and anti-inflammatory foods (think grilled salmon, leafy greens, turmeric, and berries).
Q: I’m at the park all day with my kids—what should I pack?
A: Think cooler-friendly, finger-friendly, and blood-sugar-friendly:
Chicken or turkey wraps in lettuce or low-carb wraps
Veggie sticks + hummus or guac
Greek yogurt (plain) with berries
Watermelon slices + hard cheese
Reusable water bottles with lemon, mint, or cucumber
Pro Tip: Buy a fun cooler bag with lots of outside pockets for napkins, cutlery, and Band-Aids! And always pack extra snacks—outdoor fun burns more energy than you think!
Final Thoughts: Enjoy Summer, Fuel Your Body
Freedom, pleasure, and feeling wonderful should be the focus of summer, not worrying about what to eat every day. A healthy diet, proper digestion, and making the most of every bright day are all things that can be accomplished with a little bit of planning and the correct frame of mind.
If you have any further questions, I would be delighted to hear them! Please send me a message or leave your question on our most recent post on Instagram or Facebook, and I will consider including it in our next Ask the Expert blog.
Have questions about your summer nutrition plan?
Whether you're planning a road trip or just want to feel better in your body this season, join our fall Gut-Hormone Group Program or book a 1-on-1 plan that’s built just for you. We work with individuals from all over the world and have a wide variety of customizable programs that will fit your goals!
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