I'm a nutritionist - eat what you want without cutting calories with my easy hacks'

Daily Mirror

14 hours ago

Expert Robbie Puddick reveals 10 ways to enjoy the summer's barbecues, picnics and all-inclusive buffets and still reduce hunger and boost energy levels
As the long sunny summer rolls on, so does the national pastime of firing up the barbecue, dining al fresco or taking some picky bits to the park for a picnic. And who doesn't enjoy eating tasty food and having a drink with friends and family?
‌
But, it's also these situations, when we're offered endless food choices or we're out of our usual routine, that can lead us to overeat as we don't want to feel as though we are 'missing out'. The good news is that, with a few tweaks, the food we enjoy while having fun can be delicious and won't compromise our health.
‌
When it comes to summer dining and parties, balance really is key. And, by adding healthier options alongside our favourite foods, it can make these occasions something to look forward to rather than worry about. But this isn't about restriction and calorie-counting (our approach at Second Nature, an NHS -backed healthy eating plan focuses on giving our body everything it needs to thrive).
‌
Food is information. And, if we send the right signals to our brain with what we're eating, it will respond by lowering our hunger and boosting our energy levels. Our approach ensures you're eating enough protein, fat, and fibre to help you feel fuller for longer, so you're not having to reach for sugary snacks between meals. Here are some top tips for summer eating.
READ MORE: Urgent salad and fruit warning to anyone eating common items in hot countries
1 Master the balanced BBQ plate
Summer BBQs often focus heavily on meat and refined carbohydrates, but creating a more balanced plate will help you achieve your health goals while still enjoying your favourite foods.
‌
Aim to fill half your plate with vegetables; try grilling vegetable skewers, corn on the cob, or foil packets of mixed veg alongside your proteins. For the protein portion (about a quarter of your plate), opt for meat, fish, or plant-based options like grilled tofu or meat alternatives such as veggie sausages.
If you're including a starchy carbohydrate like potato salad or a burger bun, keep it to a quarter of your plate (roughly the size of one closed fist). This balanced approach ensures you're getting a variety of nutrients while still enjoying classic BBQ favourites without feeling deprived.
2 Mix your own marinades
Many shop-bought marinades contain surprising amounts of added sugar. Creating your own marinades gives you control over ingredients while adding incredible flavour. Mix olive oil with lemon juice, garlic, and herbs for a Mediterranean option, or try yoghurt with spices for a tandoori-style marinade. Acidic ingredients like vinegar, citrus juice, or yoghurt not only add flavour but also tenderise meat.
‌
3 Create super summer salads
Summer salads don't have to be boring side dishes. To create a satisfying main meal, start with a variety of colourful vegetables for different nutrients and textures. Add a good source of protein, such as grilled chicken, leftover grilled meats from the BBQ, canned fish, feta cheese, or chickpeas.
Include a portion of fats such as avocado, nuts, seeds, or olive oil dressing, which helps your body absorb fat-soluble vitamins from the vegetables. Consider adding complex carbohydrates, such as quinoa, brown rice, or sweet potatoes, for sustained energy. This approach transforms a simple side salad into a balanced, nutritious meal that will keep you satisfied for hours.
‌
4 Choose the right cooking method
Different cooking techniques can transform both the taste experience and nutritional profile of our favourite dishes. Grilling creates a delicious smoky flavour to vegetables and proteins alike, perfect for outdoor cooking.
Light steaming helps vegetables retain their vibrant colours and crisp textures, making them more appealing on the plate. Air-frying can create wonderfully crispy results for foods like homemade chips or vegetable fritters.
Quick stir-frying in a small amount of quality extra virgin olive oil preserves the satisfying crunch of vegetables while developing complex flavours. Slow roasting intensifies the natural sweetness in vegetables like peppers, tomatoes, and courgettes. These cooking methods aren't about restriction but rather about enhancing the natural qualities of your ingredients, making nutritious foods more delicious and satisfying.
‌
5 Drink mindfully
The British culture around alcohol often encourages overconsumption, which can have a knock-on impact on our health in the long term. But we can enjoy alcohol in moderation and enjoy our social events.
If you choose to drink, alternate alcoholic beverages with water to stay hydrated and consume less overall. Wine spritzers (wine with sparkling water) reduce alcohol content while maintaining the social experience. Clear spirits with low-sugar mixers, such as soda water and fresh lime, generally contain fewer calories than creamy cocktails or sugary premixes.
‌
Be wary of 'healthy' cocktails as they many contain large amounts of free sugars from fruit juices. Remember that guidelines recommend not exceeding 14 units weekly, spread across several days, with alcohol-free days in between.
6 Snack smart
Hot weather can disrupt normal meal patterns and lead to increased snacking. Prepare by having nutritious options readily available. Keep a container of chopped vegetables and hummus in the fridge for quick access. Freeze yoghurt drops by piping small dots of Greek yoghurt onto baking paper and freezing; these make refreshing, protein-rich treats.
Homemade ice lollies made with smoothies offer a healthier alternative to store-bought versions. A small handful of mixed nuts provides protein and healthy fats to keep you satisfied. Having these options prepared in advance makes it easier to make nutritious choices when hunger strikes, even on the hottest days.
‌
7 Go to parties with a plan
Summer parties present a particular challenge for balanced eating. Having a small meal containing protein and fibre, such as Greek yoghurt and berries, before attending can help prevent arriving overly hungry.
When at the event, first survey all available options before filling your plate, allowing you to make conscious choices rather than automatically taking everything. Position yourself away from the food table during conversations to prevent mindless grazing.
‌
Remember that occasional indulgences are a normal part of enjoying social gatherings; a single event won't derail your health, so focus on enjoyment and connection rather than food perfection. Balance is achieved across days, weeks, and months, rather than within every meal or event.
8 Freeze your fruit
Frozen fruits offer convenience, affordability, and preserved nutrients as they're frozen at peak ripeness. For a simple dessert, blend frozen bananas for a creamy ice cream alternative with natural sweetness and no added sugar. Frozen berries can be partially thawed and added to yoghurt for a refreshing snack. Try freezing grapes for nature's 'sweets' that take longer to eat, helping with mindful consumption.
Frozen fruit also makes smoothies naturally cold without diluting with ice. Since frozen fruit is pre-prepared and lasts for months, it removes preparation barriers when fresh produce might spoil quickly in summer heat, making healthy choices more convenient.
‌
9 Make your breakfast the night before
Traditional hot breakfasts often lose appeal during summer. Overnight oats offer a cooling alternative that preserves the nutritional benefits of porridge, simply combine oats with milk or yoghurt and let them sit in the fridge overnight.
Adding protein, such as Greek yoghurt or a spoonful of nut butter, can help us feel fuller for longer. Smoothie bowls with added unsweetened protein powder, nuts, and seeds provide a refreshing, nutrient-dense option.
‌
Preparing these options the night before means we don't have to rush around in the morning and provides nutritious options when we're short on time. These approaches ensure you're not skipping breakfast, which research shows can impact energy levels and food choices throughout the day.
10 Batch cook for busy days
Summer often brings spontaneous activities that can disrupt meal routines. Batch-preparing core components on the weekend creates flexibility while maintaining a nutritious diet.
Cook extra portions of protein, such as chicken breasts or hard-boiled eggs, to add to salads or sandwiches. Prepare a large batch of mixed roasted vegetables that can be eaten cold or reheated. Wash and chop the salad ingredients, then store them separately with kitchen towels to absorb moisture, thereby extending their freshness.
Cook and freeze portions of whole grains, such as brown rice or quinoa, that can be quickly defrosted. This preparation enables you to quickly assemble balanced meals when opportunities for outdoor activities arise, supporting both your health goals and ability to enjoy the longer days.