Sun’s out, and you’re ready to have fun, but don’t fall off your diet wagon this summer

The vibes are high and your nutrition game needs to match the energy. But staying healthy in the summer heat doesn’t have to mean complicated rules or boring meals. We have expert advice from registered dieticians, Retha Harmse and Faaizah Laher, spokespeople for the Association for Dietetics in South Africa (ADSA).

1. Focus on light, fresh and nutrient-dense

“It’s normal for appetite to decrease in hot weather and you should focus on nutrient-dense foods to ensure you’re meeting your nutritional needs even if you’re eating less”, explains Retha. Summer offers an abundance of fresh fruits and vegetables. Seasonal produce is at its peak flavour and nutritional value. It’s a great time to experiment with recipes like gazpacho with fresh tomatoes, delicious salads with lots of crisp greens or berry parfaits with yoghurt. Make the most of South Africa’s delicious bounty of locally grown summer fruits. This makes it easier to include a range of fresh produce across the colour spectrum in light, but nutrient-dense meals.

2 Balance nourishment and indulgence

The December period is a busy time for socialising, and it can be challenging to stick to healthy eating regimes. Typically, there’s an increase in going to parties, eating out, and braaing, as well as the festive season traditions that tend to involve big meals and rich foods. Do your best to balance your various meals, so that you’re eating moderately most of the day. You don’t have to drastically cut calories, just focus on balancing all those big meals with lighter days, too.

3 Plan ahead!

Plan the day or week ahead if you know you are invited out. This will ensure you are not overly hungry when faced with all the party food and end up overeating.

4 Enjoy a pre-event snack

It’s a good idea to eat a small, balanced snack 30 minutes to an hour before the party starts. Make sure your snack has a protein, carbohydrate, a vegetable and a fat. An example of this is hummus, pita, cucumbers and avocado.

5 Create mindful pairs

Do your diet a favour by balancing and pairing lighter sides with smaller portions of richer mains. For example, combine a big portion of roast vegetables or green salad with a moderate portion of rich meats. Or, if you must have that creamy potato bake, choose a lean meat and lots of colourful salad to go with it.

6 Enjoy your food

Make one trip only to the buffet table. Dish up a small portion of all the foods you like and try not to go back for seconds. Eat slowly and be mindful about savouring the foods on your plate to enhance your satiety and reduce the temptation to have more just because it’s tasty.

7 Choose your indulgence wisely

Any diet starts to suffer when we “treat” ourselves a bit too regularly. Retha advises that we choose our indulgences carefully. “It is important to be kind to ourselves and optimise on our enjoyment of holiday socialising. One indulgent meal doesn’t derail your overall healthy lifestyle. Enjoy it and return to your regular habits afterward. Decide which treats you really love and skip those that are less important to you. And, also allow yourself to enjoy special foods without guilt. This can prevent you from getting into a cycle of restriction and overindulgence.”

8 Don’t forget to drink water

One of the biggest nutritional challenges over the summer is getting enough hydration. The combination of increased physical activity and higher temperatures means that we sweat more, losing not just fluid but electrolytes as well. “Staying well-hydrated is essential to keep you feeling your best during the summer months,” says Retha.

While the common recommendation is eight glasses of plain water a day, your needs might be higher in the summer. Listen to your body’s signals and adjust accordingly. There are many Smartphone apps that can help track your daily water intake and send reminders.

Images: Freepik