Everything you need to know about eating well this summer

Here are some simple strategies to support your energy, digestion and wellbeing in warmer weather.

Summer often brings a welcome change of pace. Longer days, more time outdoors and lighter meals all contribute to a shift in how we eat and live. In many ways, it can feel easier to make healthier choices at this time of year. Fresh produce is more abundant, there are more opportunities to be active, and meals can feel naturally lighter.

However, summer also presents its own challenges. Shifting routines, social events, travel, hot weather and less structured days can all disrupt healthy habits. Many people find themselves grazing through the day, eating late at night or relying on less balanced meals simply because structure goes out the window.

This blog brings together simple, practical advice to help maintain energy, support digestion and feel well throughout the summer months.

Prioritise nourishment, not just ‘lighter’ meals

Hot weather often reduces appetite, which can lead to skipping meals or defaulting to salad leaves and little else. While lighter meals may be more appealing, it is important to ensure they still provide the nutrients the body needs to feel satisfied and energised.

That means building meals around protein, healthy fats and fibre. A salad with added chicken, chickpeas, avocado and a wholegrain like quinoa or brown rice offers far more nutritional value than just lettuce and cucumber. Lighter doesn’t need to mean less nourishing. 

Think: Mediterranean Diet vibes - colourful fruit and veggies, lean proteins, liberal drizzles of olive oil. 

Stay consistent with meal timing

Changes in routine over the summer can make it easy to miss meals or eat inconsistently. Skipping meals often leads to low energy, blood sugar crashes and cravings later in the day.

Aim to keep a regular meal rhythm – ideally three balanced meals a day with one planned snack if needed. This provides structure, supports metabolism, and helps avoid that common pattern of undereating during the day and overcompensating later on.

Even if your appetite is lower in the heat, smaller meals or lighter options such as yoghurt with fruit and seeds, a protein-rich smoothie, or a wrap with hummus and vegetables can help maintain stability throughout the day.

Make space for enjoyment while travelling

Summer holidays are often seen as a time when all healthy habits go out the window. While it is perfectly reasonable to relax a little, it is entirely possible to enjoy food on holiday without feeling sluggish, bloated or off-track.

Before you travel, it’s worth considering which are the key nutrition or movement habits that will travel well. Starting the day with a familiar breakfast (think eggs, fruit and yoghurt, for example rather than a buffet of pastries), staying hydrated, walking whenever possible and including vegetables in most meals can all help you maintain your energy and keep your digestive system working well.

Eating well is not about restriction. It’s easier than you think to eat well, especially if you’ve given some time to thinking about the treats that are important to you while you’re away that ‘make’ a holiday and focus on doing those things rather than ‘all the things’. That might mean enjoying a daily ice cream and the occasional cocktail (but sticking to dry white wine for the remainder) and only having croissants one day in the week rather than every day. You’re still enjoying the ‘fun stuff’ but you’re not going overboard, which might tip you into feeling sluggish during your time away, and result in a post-holiday diet.

Support digestive health – especially in the heat

Gut health is often overlooked during summer, yet it plays a vital role in how we feel. Bloating, sluggish digestion and irregular bowel movements are common when routines change, water intake drops, or unfamiliar foods are introduced.

Hydration is essential. Increasing water intake, especially during travel and warmer days, helps keep digestion moving. Including fibre-rich foods such as fruit, vegetables, legumes and wholegrains supports gut motility. For clients prone to digestive issues, consider recommending magnesium or probiotics as part of their summer supplement routine.

Movement is also important. Gentle daily activity such as walking and swimming can stimulate digestion and reduce bloating, particularly when sitting for long periods during travel.

Build flexible structure into summer routines

Summer routines may look different, but some gentle structure helps maintain momentum without needing a detailed meal plan. A few consistent habits can go a long way.

You might benefit from having a set of go-to meals that require little prep, such as wraps, cold grain salads, or overnight oats. Keeping staple ingredients like tinned fish, eggs, leafy greens, hummus and frozen berries on hand can help simplify decisions during busy weeks.

One thing you can lean into at this time of year is eating mindfully. Perfect for lazy summer meals, ensuring you chew each mouthful well and pause before reaching for food out of habit rather than hunger can also support digestion and reduce overeating.

Let go of pressure and focus on wellbeing

Summer often comes with increased pressure to look a certain way. There’s nothing more than needing to remove clothes to make you feel self-conscious. It is easy to fall into the mindset of needing to ‘get back on track’ or eat perfectly to feel confident in lighter clothes. This rarely supports long-term wellbeing.

Reframing the focus towards feeling energised, supporting digestion, sleeping well and having enough stamina to enjoy summer activities is far more empowering. Clients do not need to eat perfectly to feel good – they need strategies that work with their lives, not against them.

A consistent approach that prioritises nourishment, hydration, and flexibility can help make this summer feel lighter in all the right ways.

If you would like personalised support with summer meal planning, or tips to manage travel, events and busy days, feel free to get in touch. We can create a plan that works for your lifestyle.