Our health is always important, but particularly during the summer as we dine outdoors and turn to refreshing and cooling treats, it can be tempting to over-indulge or to reach for more calorie-laden dishes and ingredients. That’s not to say that you can’t enjoy your summer dining though. These tips from Nutracheck will ensure you make healthier choices.
Top tips for healthy eating in the summer
Stay on track of your health with these simple swaps
Make these healthy outdoor dining swaps
When the sun shines, us Brits love our BBQs and picnics! Indulging in special summer treats can really add up though, with all of the mayonnaise spread on to burgers and salad dressing to spruce up lettuce. That’s not to say you can’t still enjoy good food alfresco though; it simply means you need to be a bit more savvy. Try these food swaps.
Indulge in: veggie skewers; salads made with pulses, nuts and fresh herbs, mint or basil; barbecued corn on the cob; bean burgers minus the buns; baked sweet potato; tomato based dips
Avoid: anything pastry-based or deep-fried; creamy dips and dressings; crusty white bread loaded with butter; going cheese-tastic – a little feta in a Greek Salad or halloumi & veg skewers is fine, but keep in mind cheese is high in fat and sat fat.
Jazz up your salad the healthy way
Summer is the season for salads: they’re light, refreshing, and a great way to enjoy seasonal fruit and veg. But if the usual lettuce-tomato-cucumber combo is leaving you uninspired, here are easy ways to jazz up your salads in a healthy way.
– Sprinkle with chopped herbs such as mint, basil & coriander, for a calorie-free flavour
– Top with warm grilled courgette & aubergine slices
– Make your own dressing: olive oil, lime juice, white wine vinegar, salt, pepper & mixed herbs work a treat!
– Add a sweet twist – mango, apple & pomegranate seeds are great choices
– Skip the leaves and mix together finely chopped pepper, cucumber, onion & pulses for a crunchy change
Eat to boost your hydration
In the warmer months, it’s especially important to stay well-hydrated because we lose more water through sweating. If remembering to drink 6-8 glasses each day is a challenge, don’t worry: there are plenty of foods you can eat to help boost your hydration, too! In fact, according to research, around 20-30% of our daily fluid intake comes from the foods we eat. Here are 10 water-rich foods that you can easily include in your diet – and each is approximately 90% water!
– Broccoli
– Celery
– Cucumber
– Lettuce
– Melon
– Mushrooms
– Oranges
– Spinach
– Strawberries
– Tomatoes
Find a healthy alternative to alcohol
If you’re not a fan of alcohol or are simply trying to drink less, we’ve got you covered. Check out some of our favourite healthy alternatives to your usual summer Pimm’s!
– Freshly squeezed orange juice: it’s packed full of vitamin C and is so refreshing.
– Kombucha tea: there are lots of varieties of this fermented drink available. Fermented = good for your gut!
– Virgin pina colada: 50/50 ratio of fresh pineapple juice and coconut milk over ice. Yum!
– Coconut water: a slightly sweet & nutty-tasting drink, and full of potassium – important for regulating fluid balance.
For more nutritional advice and to track your own health goals, visit: nutracheck.co.uk
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