Sippin’, Snackin’, and Stayin’ on Track:
Listen, I don’t know about you, but summer in Lake Norman means lake days, sunshine, and soaking up all the good vibes. Whether you’re boating, tubing, island hopping, or just lounging in the sun with a drink in hand, you can have it all—and stay on track with your health goals. It just takes a little planning, a pinch of intention, and a cooler packed with the right stuff.
Pack the Good Stuff: Your Cooler is Your Best Friend
When my family heads out for a lake day, we don’t leave our nutrition goals behind on the dock. We bring them right along with us in a cooler! Everyone in the family has their go-to snacks and meals that fit their dietary needs, so there’s no temptation to grab junk when hunger strikes.
For the grown-ups, a charcuterie board is our go-to lake luxury. Think sliced meats, cheese cubes, a handful of nuts, and seasonal fruits. It’s real food, it travels well, and it feels a little fancy—even if you’re eating it off a plastic plate while sitting in the sand. For the kids? Simple sandwiches, string cheese, fruit, and maybe a sweet treat that doesn’t come in a bright blue wrapper. It keeps them full and happy without the sugar crash.
Real Food for Real Fun
The golden rule? If God didn’t make it, don’t eat it. Whole foods like meat, veggies, fruit, and nuts are what your body craves and thrives on. Summer activities stir up a big appetite, and when all you have is chips, cookies, and sub sandwiches in the cooler, guess what you’re going to eat? Exactly.
Picture a perfect lake day: You start with premade egg bites or a frittata, tucked into an insulated bag to stay warm. Pair it with crispy bacon, a bowl of fresh-cut fruit, and a homemade mimosa (because you’re fancy like that). After a morning of rope swings and cannonballs, you pull out your charcuterie spread while the kids snack and play on the island. Later, while you sunbathe or sip a cold seltzer from the cooler, you’re not wondering what you’ll eat—you already brought the good stuff.
Drinks, But Make ‘Em Smart
Let’s talk drinks. Yes, I enjoy a good lake day cocktail just like you. But let’s be smart about it. A cold beer is a classic, but not exactly swimsuit-friendly. I stick to vodka and soda water or a light seltzer during the day, and maybe end the evening with a glass of red wine at dinner. And don’t forget water! Hydration is key, especially when the sun is beating down and you’re sipping anything boozy. I always bring extra water and electrolyte drinks for the kids (and the designated driver, obviously).
Dinner by the Docks
After a full day on the water, we usually head to one of the lakeside restaurants. I’ve written about how to eat healthy at restaurants before, but here’s a quick refresher: order the good stuff! Grilled chicken, steak, fish, burgers (just skip the bun), and always say yes to the veggies. You don’t have to skip the meal—you just have to make a smart choice.
Planning is the Secret Sauce
Here’s the truth: planning is the number one way to stick to your goals without sacrificing fun. If you toss Goldfish, Oreos, and soda in the cooler and call it a day, you’re going to end up eating junk—because that’s all you brought. If your body is hungry from a full day of activity and all you’ve got is sugar and carbs, that’s what you’ll reach for.
And when the pizza boat or ice cream vendor comes floating by (and yes, those are real and yes, they are genius)—you’re already full and satisfied, not desperate. Planning ahead means you get to enjoy treats with intention, not as a last resort.
Off the Water? Same Strategy Applies
Not every summer day is a lake day, but that doesn’t mean the game plan changes. Park picnic with the kids? Grab a rotisserie chicken from Harris Teeter and pair it with pre-cut veggies and some hummus. Need something quick? Publix can make you a custom salad, or head to Lowe’s Foods for freshly cut meats and produce. Fire up a grill at a local park and throw on some chicken or burgers, and you’re winning the healthy eating game without missing a beat.
Final Thoughts From the Fit Foodie
Summer doesn’t have to be the season that derails your health goals. With just a little prep and a few smarter choices, you can have your lake day and eat well, too. Stay stocked with real food, hydrate like it’s your job, and remember—you’re not giving up the fun, you’re just choosing to fuel your body with what it really needs.
So go ahead, load up the cooler, make a splash, and eat like you love your body—because you do.
See you on the lake!
Amber Valentine – Owner of Hotmess 2 Hotness, llc.
Meet Amber Valentine, a bold and empowering speaker known for her 300 pound transformation story. She is a Certified Personal Trainer, Weight Loss Coach, and an expert in helping women unleash their inner Bad B. As the CEO of Hotmess 2 Hotness, LLC, Amber specializes in mindfulness techniques, healthy eating, and conquering your own B.S. and offers a 12 week fat loss program for women.
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