Staying on track during the summer

October 7, 2021

We may have not had much of a summer yet but particularly after being locked away with no social life for the best part of 18 months, this year there’s a lot of social occasions to make up for. With BBQ season fast approaching, it is easy for all of us to be guilty of overindulging, especially when out and about with friends or family.

Make the right choices

Start with the choices of food you make. At a BBQ for instance, how much meat or bread do you actually need? Filling up on salad, veg and other healthier options will leave less room for you to overdo it on the bread and meat. This way you can enjoy what’s on offer without overdoing it. Just remember to stop when you’re full, don’t just eat for the sake of it, you can enjoy the leftovers tomorrow!

Shake your salads up

Salads are a staple of summer meals, but they can get boring quickly. Shake them up and add different fruit or vegetables, or even lentils or pulses to vary them. This not only varies flavour and texture but means a mix of nutrients too. Why not try something sweet and savoury like a prawn and mango, your salads soon won’t be boring.

Reduce your portion size

In the summer our appetite tends to reduce, especially when it's warm. This is because it takes longer for food to digest when you’re hot. Take advantage of this and reduce your portion sizes at mealtimes. This will help you to digest food easier and avoid feeling over-full!

Drink plenty of water 

Last but not least, remember to keep your water intake up. This is important whatever the weather but even more so when it is hot as it is easy to become dehydrated.


Drinking the recommended 2 – 4 litres of water a day might seem daunting but there are other ways to up your water intake. Consuming fruits and vegetables with a high water content will help fill you up with the added bonus of keeping you hydrated, helping your body stay cool and keeping you alert throughout the summer.