8 food habits for your healthiest summer ever

1. Keep hydrated

‘If you’re enjoying a drink in the sun, hydration and balance are key. Alternate each alcoholic drink with sparkling water and lime,’ says Milena Kaler, registered nutritionist.

Hydrating before and after drinking alcohol can also help combat the harmful effects, says Marilia Chamon, registered nutritionist and founder of Gutfulness Nutrition: ‘Try electrolytes – whether it’s a sachet added to your water, or naturally through coconut water rehydration is key before, during and after drinking alcohol,’ advises Chamon.

2. Watch out for sorbet

‘If you can’t tolerate dairy, sorbets are a great option — they’re dairy-free and ideal for those avoiding lactose – but they’re typically made with fruit, sugar, and water. While they might sound lighter, they can actually cause a sharper spike in blood sugar due to the lack of fat or protein,’ explains Chamon.

Karina Patel, registered dietitian, also says sorbets can be a hidden sugar trap: ‘Fruit-based sorbets made with real fruits are another good option as they are much lower in fat compared to ice cream, but they can sometimes be high in sugar, so it’s important to look at having no more than 12g of sugar per portion,’ she advises.

3. Go homemade

One of the best ways to make enjoying a bowl of cooling ice cream healthy is to make it yourself – there a lots of easy recipes, but most of the experts we spoke to recommended using Greek yoghurt or banana to create a summery treat.

‘If you’re at home and fancy something cooling that doesn’t come with a sugar crash, try mixing full-fat Greek yoghurt (or plant-based alternative), nut or seed butter, a little honey or maple syrup, and a dash of vanilla or cinnamon. Freeze it for one to two hours and top with chopped dark chocolate or crushed nuts. You get protein, healthy fats, and a creamy texture – no fancy equipment needed,’ says Chamon.

‘Have a go at blending frozen banana with berries and a splash of oat milk for a quick, naturally sweet “nice cream”, no added sugar, and full of fibre and antioxidants,’ recommends Kaler.

If cottage cheese is more your speed, Patel says: ‘You can make an amazing homemade ice cream made with cottage cheese, avocado and pistachios, it is full of protein, healthy fats, and fibre!’



4. Eat more cabbage

Summertime is often full of booze-driven occasions, so it’s important to support your liver during this time. ‘Your liver is working overtime with alcohol, so include foods that help with its natural detox process – think cruciferous vegetables (like broccoli or cabbage), beetroot, bitter greens, and plenty of hydration,’ says Chamon.

5. Eat the rainbow

When you’re putting together a picnic, it’s easy to fall back on crisps and ultra-processed options.

Our experts say your best bet is to consider colour – that way, you’ll get plenty of vitamins, fibre and protein from your al fresco meal.

‘Build a colourful plate with antipasto staples like olives, roasted peppers, artichokes, cherry tomatoes, and small portions of quality cheese or lean cured meats. For vegetarians, add marinated tofu, hummus, and stuffed vine leaves,’ advises Kaler. ‘Add wholegrain wraps, veggie sticks, and a simple lentil or quinoa salad,’ she says.

Cherry tomatoes are a great picnic choice, says Chamon. ‘They’re a natural source of lycopene, an antioxidant that can help protect your skin from sun damage,’ she explains.

Even if you’re not a whizz in the kitchen, a homemade frittata is a great easy option, continues Chamon. ‘Homemade frittata or egg muffins with herbs and chopped veg are a brilliant picnic staple – protein-rich and no need for cutlery,’ she says.

Patel recommends veggie sticks and hummus or tzatziki – ‘crunchy, hydrating, and fibre-rich.’ For a protein hit, she says mixed nuts or roasted chickpeas are a good option – ‘protein and good fats to stay full longer.’

6. Get fruity

One of the best ways to create a healthier picnic is to include plenty of fresh fruit. ‘Don’t forget summer fruits like berries, watermelon, or peaches. They’re hydrating, sweet, and full of vitamins,’ says Kaler.

Chamon agrees, saying: ‘Seasonal fruits like berries or cherries are packed with antioxidants and are great healthy sweet treats for a picnic.’

If you want to make fruit a little more fun, try freezing grapes or creating fruit skewers, says Patel: ‘Fresh fruit skewers or frozen grapes are fun, colourful, and naturally sweet.’

7. Prioritise snacks

‘Don’t drink on an empty stomach – it sounds obvious, but having some protein, fibre and healthy fats beforehand can slow the absorption of alcohol, helping you avoid a blood sugar rollercoaster and offering a bit of protection for your gut lining too,’ advises Chamon.

Kaler agrees, saying: ‘Never drink on an empty stomach. Snacking on nuts, olives, or protein-rich foods helps keep blood sugar stable and supports better energy the next day.’



8. Stick to spritzes

If you still want to enjoy an alcoholic drink, consider sticking to spritzy options, says Kaler: ‘Try wine spritzers to cut alcohol and sugar content.’

Patel agrees, saying her best summer drinking advice is to ‘spritz it’ – she recommends mixing wine with sparkling water for a lighter option. Patel says this tip works for soft drinks too – ‘mix your spritz with lemon and soda water instead of a sugary fizzy drink.’

If you’re more of a cocktail fan, ‘cocktails made with fresh citrus juice and clear spirits like vodka or gin are lighter options,’ advises Kaler.

Or, eschew the booze altogether, says Chamon: ‘Try alcohol-free options – there are some brilliant botanical spirits and adaptogenic aperitifs that don’t just taste great, they can actually support your stress response or digestion.’

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