Your summer diet made smarter
Capitaliseonthesunshineseasontogetyourbodyingear
Summer has officially kicked off, so let the warm weather inspire you to hit your feel-good goals. The sunshine-filled months simply ooze the fun factor, and sipping on cocktails, enjoying ice cream and serving up burgers on the barbecue are all part of sunny days. ‘Summer, however, is a great time to reevaluate your diet. Summer brings new choices – with an abundance of delicious produce in season, there’s no better time to focus on eating fresh, healthy foods and give your body a nutrient kick,’ says nutritionist Sarah West. There are plenty of low-calorie, fuss-free ways to enjoy summer without undoing all your hard work, so here are our expert pointers to get started. These methods are so easy to do that they’ll become second nature before you know it!
1 Eat seasonal summer foods Take advantage of all the lovely fresh produce on offer this summer and take a weekly trip to your local farmers’ market. You’ll not only save money snatching up foods that are in season, but they’ll also taste more flavoursome, too. ‘With courgettes in season from June to October, courgetti is an ideal alternative to heavy winter pasta dishes, and runner beans also make a great on-the-go snack,’ says Sarah. ‘Berries are at their tastiest in summer, and are a powerhouse of antioxidants, perfect in smoothies or paired with Greek yoghurt for a light snack or breakfast. Beetroot is in season from July and makes a tasty and nutritious addition to salads.’
2 Pimp up barbecues Nothing says summer quite like getting the grill on. But barbecue condiments such as ketchup and barbecue sauce are sugar bombs in disguise. ‘What’s more, flame-grilling meat at high temperatures releases chemicals called heterocyclic amines (HCA) that have been linked to cancer. Cooking meat at a lower temperature and covering it in an antioxidant-rich marinade prior to grilling helps to reduce the potentially carcinogenic properties of barbecued meats. Research suggests that incorporating
Summer brings new choices – there’s no better time to focus on eating fresh, healthy foods and give your body a nutrient kick
herbs and spices (such as basil, mint, sage, rosemary, oregano and thyme) in a marinade substantially reduces the level of HCAS,’ says Sarah. For a real nutrient hit, ditch bread and fill up on healthy salad staples such as avocado, tomatoes and sweetcorn.
3 Snack right There’s something about this time of year that makes us feel more impulsive, but without structure you might find yourself skipping your usual healthy habits. Try to plan ahead by always having healthy snacks such as fresh fruits and nuts to hand, and you’ll be less likely to reach for a sugary ice lolly or a packet of sweets. ‘Protein is a blood-sugar stabiliser, helping you to feel fuller for longer and reduce hunger and sweet cravings. Including a source of protein (such as eggs, dairy products, lean meat, beans, pulses, nuts or seeds) with each and every snack can help you to feel satisfied on less calories, and less likely to overeat over the course of the day,’ says Sarah. ‘Try snacking on a sliced apple with peanut butter rather than fruit on its own, for example.’
4 Get juicing There’s nothing less appealing than ice-cold juices in winter, but in summer – bring it on! Now that the dark, cold mornings have been replaced by sunny blue skies, we’re all about starting our day with a green juice. A far better alternative to sugary fruit juices, green concoctions that include superfoods such as avocado and spinach pack in nutrients for an energy buzz that will last all morning. ‘You can boost the benefits of your juices or smoothies by adding protein. This ensures they are less of a sugar hit, meaning they will have less impact on your body’s insulin levels and keep you feeling full for longer. ‘Try adding yoghurt, nut butters or a scoop of protein powder,’ says Sarah. ‘Rather than fruit juice alone, experiment with different types of milk – such as almond milk, coconut milk or oat milk. This will help reduce the overall sugar content of the smoothie and provide additional nutrients, too.’
5 Enjoy healthy treats Cooling off with a creamy treat is one of the best ways to celebrate summer, but ice cream doesn’t necessarily have to be your go-to choice. If you’re looking for a healthy alternative, minus the sugar, make your own ice lollies instead. Blend together 150g peaches or nectarines with 100ml Greek yoghurt and 50g strawberries. Pour the mixture into ice-cream moulds and place in the freezer until solid. Just delish! ‘Natural Greek yoghurt with fresh seasonal berries is another great alternative to ice cream as it’s naturally sweet without the need for added refined sugars. Greek yoghurt also has more protein than traditional yoghurts, making it an ideal snack choice,’ reveals Sarah.
6 Plan in advance Al fresco dining is the perfect way to celebrate summer, but temptations are everywhere – from oversized portions to calorie-packed desserts. You plan your weekend getaways and activities for summer, so why not your meals? By reading menus in advance and planning your food intake, you’re less likely to make unhealthy choices. These days, lots of restaurants publish nutritional value online, so you can check out the healthy options in advance. ‘However, it’s important not to be too strict,’ says Sarah. ‘When the foods you love are prohibited, you are likely to feel unhappy and deprived. This is a summer diet disaster as it’s by far the easiest way to fall off the wagon. To help avoid this trap, allow yourself a little of what you fancy each day, but do so in moderation. Savour each bite and feel good about it; you are then better equipped to get back to your healthy eating plan without feeling guilty or resentful.’
7 Sip water A cold beer or glass of wine goes down very easily on a hot day but don’t use the warm weather as an excuse to skimp on sipping water. ‘During the summer, you need more water than usual. Not only does it keep you hydrated when temperatures soar, water can also help fill you up and helps to prevent overeating between meals. Try sparkling water with slices of fresh cucumber of a squeeze of lime for flavour,’ advises Sarah. Chug back no less than two litres a day to fuel energy levels, curb hunger pangs and make sure your body’s working to its best potential.
Including a source of protein with each and every snack can help you to feel satisfied on less calories