Summer is typically a wonderful time for families and friends to meet and enjoy good food and good times. It is the perfect time to consume fresh and nutritious foods, full of antioxidants and organically grown vegetables and fruit.
When buying your fresh food, we encourage you to purchase from local farm shops and where possible, rely on naturally grown vegetables and fruit, especially seasonal foods. For your summer barbecue, use organically grown protein like grass fed animals, free range eggs and fresh wild fish, wherever possible.
Drink plenty of water throughout the day, particularly in hot weather. You can also eat hydrating foods like watermelon, cucumbers and citrus fruits. Homemade lemonade with fresh mint leaves, lemon and strawberry slices would be a great refreshment on hot sunny days and a popular, non-alcoholic addition to summer gatherings.
Summer is the season for a wide variety of delicious, nutrient-rich produce. Include a variety of colourful fruits and vegetables in your diet to benefit from their vitamins, minerals and antioxidants. Berries, melons, apples, tomatoes, leafy greens and peppers are excellent choices for high nutrient content.
In hot weather, lighter meals are often more appealing. Aim for salads, smoothies, chilled soups, steamed/grilled vegetables and lean proteins such as grilled chicken or fish. These options are not only refreshing but also provide essential nutrients, antioxidants, fibre, protein and healthy fats.
Swap refined grains with whole grains like quinoa, brown rice, whole wheat bread and whole grain pasta. These provide more fibre and nutrients, keeping you satisfied and energised. They can also support your blood glucose levels and prevent energy dips.
Whether you’re having grilled chicken, fish, tofu, nuts, seeds or legumes, make sure to include a source of lean protein in your meals. Protein helps with muscle repair, energy and satiety. It can also improve blood sugar levels, influencing energy levels in a positive way.
It’s easy to overindulge at summer events. Be mindful of your portion sizes to maintain a balanced diet and prevent overeating. Try to include more salads and vegetables in your meals for additional hydration.
Ice creams, sugary drinks and other processed snacks are tempting during summer, but they can be high in added sugars, artificial colourings and unhealthy fats. Enjoy these treats in moderation and focus on healthier options for everyday eating. Why not try to blend a watermelon and make your own ice lollies?
In warmer temperatures, it’s crucial to practice good food hygiene. Avoid leaving perishable foods out in the sun for too long, keep them properly refrigerated, and pay attention to expiration dates, especially foods like mayonnaise, eggs, meat and fish.
Include sources of healthy fats in your diet, such as avocados, nuts (walnuts), seeds (chia and linseeds), oily fish and olive oil. Fats are important for brain function and overall health. They also have anti-inflammatory properties.
Each person’s nutritional needs may vary, so it’s essential to listen to your body and make choices that make you feel your best. Pay attention to hunger and fullness cues to maintain a healthy balance. Avoid overeating and relying on foods high in carbohydrates and sugars.
Remember, summer is a time to enjoy the abundance of fresh produce and try new recipes. Combine these tips into your summer nutrition routine to stay nourished, energised and ready to make the most of the season.
In our next blog article, we will discuss beneficial supplements to optimise you and your family’s health this summer.
Stay nourished and healthy!
YHB team
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