Stay hydrated and replace heavy dishes with salads, cold pasta and fresh fruit for lighter, healthier and more appetising options.

We tend to switch up our habits in response to summer’s higher temps and longer days. We spend more time out of the house (eating out, having drinks on terraces and at beach bars) and our schedule changes, which means our eating habits change as well.

The heartier meals we crave in the cold months give way to lighter, healthier options that are better suited to the season and the summer pace of life. The rich range of refreshing fruit available during this time of year (think watermelon, melon, plums) makes it easier to change our eating habits. Following these tips can be invaluable:

Hydration. Always essential, especially during summer. Stay hydrated by drinking water or tea. Make an effort to drink water frequently during the day, even if you’re not thirsty.  

Eat 4 or 5 meals a day. Opt for smaller, lighter meals. A vegetable and fruit salad, gazpacho, salmorejo (cold tomato soup), pasta salad and melon with ham are refreshing, healthy and convenient options that are quick and easy to prepare.

Avoid fried foods and stews. These are higher in fat and harder to digest. Instead, grill or steam your food. Also try to moderate your consumption of the dressing and sauces that are normally served with snacks and appetisers.

Reduce your salt and sugar intake. Replace salt with spices and aromatic herbs, and avoid adding sugar (and sweeteners) to teas and coffees.

Get moving. Even though the heat can zap your energy and motivation, don’t give up on your fitness routine. Do shorter workouts earlier or later in the day to avoid the worst of the heat (and prevent heat stroke).

Even though summer is a time for relaxing and getting away from it all, you should still stick to your diet and exercise goals. Embrace the great outdoors, stay active and enjoy all the refreshing foods the season has to offer. 

Sources:

8 trucos para cuidar tu alimentación en verano. El Español. August 2020.

Claves para una alimentación saludable en verano. Judith Vives. Accent social. May 2023.

This post is also available in: Portuguese (Portugal)