Summertime nutrition

Summertime is an opportunity to do things a little differently.  Take life slower. Refresh, reflect and get some much-needed downtime.

This change of routine can mean that your regular, healthy habits become a little less consistent, but it can also a good opportunity to nurture and nourish yourself with good food.

Taking a different perspective, shifting to seasonal salads and lighter meals and getting creative with some interesting new foods or recipe ideas will give your diet a shake up and refresh your nutrition for the summer season.

Here are a few ideas to keep you well nourished for summer days.

Start your day with a decent breakfast.

A protein-based breakfast will help to keep your energy sustained and your appetite satisfied for longer. Greek yoghurt, nuts and seeds, an omelette or even some fish can make a tasty and satisfying breakfast. If you are on holiday and enjoying a breakfast buffet, seek out the protein first, pack your breakfast plate with some delicious seasonal fruit and enjoy something different. If you are at home, try shifting your breakfast away from the usual cereal and toast for a week or so and notice the effects of prioritising protein first thing. Try one of these easy options for a healthy start to your day:

  • Swap your porridge to overnight oats. A handful of jumbo oats with your favourite nuts and seeds, add a sprinkle of something spicy (cinnamon, ginger or nutmeg), layer up with some of the delicious fruit that is in season right now (strawberries, raspberries, peaches, nectarines, melon) and top with your milk of choice. Pop in the fridge overnight and enjoy for breakfast tomorrow. It’s a good idea to make enough for 2 days to save time later in the week.

  • Layer Greek yoghurt with berries, milled flaxseed or chia and a low sugar granola for a breakfast that will keep you sustained right through until lunchtime. Just check the sugar content of your favourite granola though, as some of them are loaded – aim for 5g per 100g or less for a low sugar option.

  • Smoothies are a quick and easy breakfast on the go. Use milk or yoghurt as a base ins place of juice to get the protein balance right and keep your sugar low.

    Try something new.

    Most of us have the same habits, buy the same things and eat the same food over and over. It is well established that optimising our nutrition means getting more variety into our diets. Eating food that is in season is a good way of doing this. It also means your food will be tastier and have a lower carbon footprint, as it is likely to have grown more locally than food that has been shipped across the world to land on your dinner plate. Get to know what’s in season and get back into the rhythm of nature when thinking about what to eat. We have an abundance of delicious and nutritious local food at this time of year – from salad greens and strawberries to new potatoes, peas, beans, scallions, radishes and raspberries. Buying seasonally is also likely to be better value for money. Even better if you can grow your own. Pick up a pack of rocket or salad leaves and get growing. You will have your own salad to pick within a couple of weeks, not to mention the feeling of smug satisfaction at having produced your own food!

    Keep mealtimes regular.

    I know you’ve heard me say this before, but don’t skip meals! Eat three decent meals – with enough to keep you going for 4 to 5 hours. Fill up on fibre and protein so you are sustained for longer and not fighting hunger pangs between meals – that’s when bad habits and sugary snacks are likely to be more tempting.

 

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The power of protein