Summer Tips for Healthy Families from A Registered Dietician

Summer Tips To Stay Active & Nourished

By Megan Roosevelt, RDN & Founder of

Did you know that June 11th is Family Health and Fitness Day? This is a day where families are encouraged to get outside in their parks and communities to have fun while being active! Being active, whether inside or outside of the home, is important for the health and development of children.

According to the CDC, "Regular physical activity can help children and adolescents improve cardiorespiratory fitness, build strong bones and muscles, control weight, reduce symptoms of anxiety and depression, and reduce the risk of developing health conditions such as heart disease, cancer, type 2 diabetes, high blood pressure, osteoporosis, and obesity." (1)

The amount of physical activity for children and adolescents depends on their age. For children ages 3-5, it's more about staying active throughout the day rather than for a certain time. Children and adolescents ages 6-17 should aim for 60 minutes of being active every day. (2) 

Exercise is also important for adults as it can improve mood, and energy levels, support cardiovascular health, blood sugar, and insulin sensitivity, and help maintain a healthy weight. 

When the weather is wonderful, head outdoors to play at the playground, swing, run, bike, hike, build a fort, swim, go to the pool, go to the beach, play hopscotch, and go on a family walk… the ideas are endless! Remember, with increased activity and warm weather, it's essential to stay hydrated! Drinking water is important and consuming water-dense foods such as watermelon, grapes, apples, celery, cucumber, and lettuce. If needed, replenish electrolytes with Purecane's Electrolyte Drink Mix!

Here are five tips to stay active and nourished this summer to celebrate the start of summer and Family Health and Fitness Day!

5 Tips To Staying Active & Nourished

Eat Together as a Family

Eating together as a family can encourage good habits, conversation, confidence, manners, and a healthy relationship with food. When the weather is nice, try dining outside or go on a picnic.

Sugar-Free Summer Lemonade

Simple Summer Purecane Lemonade

Makes: 6 Servings


6 lemons
⅓ cup of Purecane’s Spoonable Canister
6 cups of water

Directions: Juice lemons to yield one cup of lemon juice. Add sugar substitute to water and stir until it dissolves. Then add lemon juice and mix well. Serve over ice, and enjoy! 

Fun Variations! Add lime, mint, basil, cucumber, strawberries, or raspberries for an extra colorful, flavorful and nutritious drink!

Summer is a time that can be filled with sweet treats packed with added sugar from ice cream, popsicles, drinks, and more! If you need a sugar break, try using Purecane to make a healthy summer lemonade! Purecane is an all-natural zero-calorie, low-glycemic sugar that is the perfect swap for traditional white sugar! Check out Purecane’s Spoonable Canister to make the following Simple Summer Lemonade! 

Visit A Farmers Market

Summer is a great time to head to the Farmers Market together! Encouraging kids to pick out a new fruit or vegetable to try is a great way to involve them in healthy eating. Providing children when the opportunity to have ownership over food choices is exciting and helps facilitate healthy habits. Walking around a Farmers Market is also great exercise! 

Make Smoothies

Smoothies are hydrating, delicious, and a great way to add fruits and veggies into the day! To make a healthy smoothie, aim to add both a vegetable and a fruit as well as a source of protein and healthy fat. For example, spinach, banana, peanut butter, and almond milk! 

Explore on a Nature Walk or Head To The Beach!

Being in nature has been shown to help reduce feelings of anxiety, depression, and overwhelm. Stress can take a negative toll on our health at all ages. When outside, take off your shoes and walk in the grass or sand to practice “grounding,” which is a great way to improve overall health and even diversify your microbiome, which is essential for maintaining a healthy gut! (3) Have fun outdoors, walking on grass, exploring under rocks, planting flowers, or playing in the sand at the beach! 

Have a happy and healthy day!

You can stay connected with Megan Roosevelt, RDN on Instagram at @HealthyGroceryGirl, watch recipe videos at or visit her recipe and wellness blog at

See how Purecane does healthy lifestyle choices on Facebook and Instagram