From pomegranate seeds to pineapple smoothies, here’s what nutritionists and doctors recommend during the warm weather – with not a sad salad in sight
If winter is the season of comfort food, then summer is the season of healthy eating. But if the idea of summery food that is good for us can often be better than the reality – the term “sad salads” comes to mind – seasonal healthy eating doesn’t have to be unsatisfying.
We asked a range of health experts – from nutritionists to doctors and personal trainers – to tell us their favourite food and drinks during this time of year, and it turns out that they can be as delicious as they are good for you.
From gut-friendly fizzy drinks to tasty nutrient-packed snacks that beat the bloat, their go-tos also reveal some simple but surprising strategies…
Barbecue delights
“Summertime is barbecue season – but being mindful of health, I opt for mainly white meats and fish such as chicken, prawns or halibut. I pair them with a homemade marinade; my favourites are homemade pesto, lemon and garlic, and soy and ginger. Another mainstay is a variety of barbecued vegetables – peppers, courgette, asparagus, aubergine and many others, which also go well in salads the next day. I like to use potatoes or couscous to accompany our barbecue meat and veggies. For a sweet treat, barbecued pineapple or banana makes an excellent dessert, which the children also really enjoy.” Sam Quinn, personal training lead at Nuffield Health
Lemon and lime cooler
“One of my favourite summer drinks is a homemade lemon and lime electrolyte cooler. I mix together two cups of coconut water, one cup of water, juice from one lemon, juice from one lime, one tablespoon of honey, and a quarter teaspoon of unrefined Himalayan salt. It is this pinch of salt which provides natural electrolytes such as potassium, sodium and glucose to support energy, hydration and muscle function – though I’ll often add a few drops of electrolytes (I use BodyBio) for an extra mineral boost. This drink is a refreshing way to stay balanced on hot days.” Jennifer Walpole, nutritional therapist
Watermelon
“Watermelon is a staple in my summer diet – typically enjoyed chilled as a snack or blended into a hydrating drink with fresh mint and lime. Watermelon provides a source of citrulline, an amino acid that supports vascular function, muscle recovery and cardiovascular health. It is also rich in lycopene, a carotenoid antioxidant that helps to protect the skin from UV-induced oxidative stress. Watermelon can be an excellent choice to support hydration, circulation and overall skin vitality during the warmer months, particularly for women navigating hormonal transitions such as perimenopause or menopause.” Dr Nirusha Kumaran, GP and longevity physician
Herbal tea over ice
“In summer, I love steeping peppermint or hibiscus tea, letting it cool, then pouring it over ice with a few lemon slices and fresh mint. It is hydrating, caffeine-free and naturally rich in antioxidants. Hibiscus, in particular, supports healthy blood pressure and has a tart, fruity flavour that feels summery and indulgent without added sugars. I’ll often make a jug to keep in the fridge and sip it during work for a cooling alternative to hot herbal tea.” Jennifer Walpole
Strawberry and blackcurrant frozen yogurt (Photo: Marju Randmer/Getty/Moment RF)Homemade berry frozen yogurt
“I often make this for my toddler as a healthier alternative to ice cream. It’s simple to do: just add frozen natural yogurt and frozen berries to a high-speed food processor. Blitz until well combined and an ice cream texture forms. This is a great way to cool down with a refreshing snack or a dessert without adding additional sugar to your diet. Also, yogurt is a rich source of calcium and protein while the berries are packed with anthocyanins.” Jenna Hope, nutritionist
Pomegranate seeds
“I love keeping a tub of pomegranate seeds in the fridge for a cooling snack or breakfast topping. They are packed with antioxidants, polyphenols and vitamin C, which support skin health and hormone balance. I will often serve them with a dollop of full-fat coconut yogurt, a squeeze of fresh lime juice and a sprinkle of toasted pumpkin seeds for extra zinc and healthy fats. It’s tangy, creamy and refreshing – perfect for hot mornings or light afternoon snacks.” Jennifer Walpole
Kefir
“I really love kefir all year round, but even more so in summer, because it keeps my bloating at bay, helping me to feel more comfortable in the heat. I use Biotiful’s kefir, as it contains billions of live cultures which support the gut microbiome. Plus, it is free from added sugars and has lots of natural protein, which keeps me fuller for longer. Whether I have a glass of kefir drink in the morning or within a chia pudding topped with mango, I make sure to have a portion every day. I have recently been experimenting with it in savoury dishes such as salad dressings and as a base for tzatziki instead of Greek yogurt for added gut health benefits such as immunity support, healthier skin and improved sleep.” Kristen Stavridis, nutritionist
Chilled fennel tea
“I drink chilled fennel tea a few times a week in the summer, especially when pollen levels are high. It is naturally anti-inflammatory, which eases the itchy, watery eyes that hay fever can trigger. I steep two strong bags, let them cool, then pour over ice with a dash of apple juice for a bit of sweetness. It’s super-refreshing, and I’ve found it really takes the edge off when my eyes feel irritated or dry, particularly when I am wearing contact lenses for long stretches. Bonus tip: I keep the used teabags in the fridge and place them over my eyes for a few minutes to help soothe any particularly bad flare-ups.” Neil Laird, specialist optometrist, Pure Optical
Pineapple smoothie with fresh (Photo: Horasiu Vasilescu/500px/Getty Images/500px)Trip magnesium drink
“One of my go-to summer drinks is the Trip Mindful Blend in Blood Orange and Rosemary. It contains 120mg of magnesium, known for supporting the nervous system, reducing tiredness and calming stress. It also includes lion’s mane, a medicinal mushroom with cognitive and mood-supporting potential. I’ll have one a few times a week in place of an afternoon coffee for a fizzy pick-me-up.” Jennifer Walpole
Pineapple smoothie
“I make this smoothie a few times a week during the summer to help manage hay fever and other seasonal flare-ups such as heat rash. Pineapple is rich in bromelain, a natural antihistamine and anti-inflammatory, which can help to reduce puffiness around the eyes and calm skin reactions. I pair it with turmeric for an extra anti-inflammatory boost, blending it with oat milk and a pinch of black pepper to aid absorption.” Neil Laird
Frozen cherries with dark chocolate shavings
“One of my favourite post-dinner treats in summer is a small bowl of frozen cherries topped with a few shavings of 85 per cent dark chocolate. Cherries are not only deliciously sweet but also a natural source of melatonin, which supports sleep, and anthocyanins, which are powerful anti-inflammatory compounds. The chocolate adds a hit of magnesium and rich flavour. It feels indulgent but is genuinely nourishing – ideal for winding down on warm evenings.” Jennifer Walpole
Homemade orange rehydration drink
“In my opinion, nothing beats a homemade rehydration drink. It’s affordable, and you can customise it to fit your taste, needs and tolerance. Here is a recipe for you to try out: in a large container, combine 500ml of orange juice with 500ml of water. Add a quarter of a teaspoon of salt and mix well until the salt is dissolved. With this recipe, you can tailor the drink to your liking while ensuring an appropriate carbohydrate level (4-8g per 100ml) for optimal hydration and comfort. Feel free to get creative with different fruit juices or cordials to make it tastier. After all, the more you enjoy the flavour, the more likely you’ll keep sipping and stay hydrated throughout your activities.” Claire Small, chief clinical officer and consultant physiotherapist and co-founder, Pure Sports Medicine
Red argentine shrimps (Photo: leonori/Getty/Stockphoto)Homemade lemonade
“During the summer, my favourite drink is homemade lemonade, made with some salt to stay rehydrated and to replace some of the electrolytes. As it’s homemade, it won’t have a high sugar content, which can negate some of the hydrating benefits. Not to mention that it is delicious.” Narendra Pisal, consultant gynaecologist, London Gynaecology
Seafood
“During the summer, I often enjoy seafood for its numerous benefits. It is light and refreshing, making it easier to digest in hot weather. Seafood is rich in omega-3 fatty acids, which promote heart health and reduce inflammation. Packed with essential nutrients, seafood boosts energy levels and mood, making it a delicious and nutritious choice for warm days.” Dr Naveed Asif, GP, The London General Practice
Berry fruit salads
“In summer, I really love berry salads. Purple berries such as blueberries and blackberries are packed with anthocyanins, powerful antioxidants that help protect skin from UV damage and signs of early ageing. I pair this with an iced green tea – the polyphenols help to reduce UV-induced DNA damage and inflammation. Plus, it’s a tastier way to stay hydrated than plain water while keeping skin plump, glowing and healthy.” Dr Tina Tian, consultant dermatologist, Stratum Clinics
Green gazpacho is a fresh cold summer soup (Photo: wmaster890/Getty/iStockphoto/Kondratova Ekaterina)Sparkling kombucha
“I love adding a good-quality kombucha to sparkling water as it is a great way to stay hydrated and support a healthy gut. I often serve this in a wine or champagne glass as a healthier alternative to an alcoholic drink. Using these glasses makes you feel as though you’re drinking, includes you in the celebrations or social events but doesn’t leave you feeling hungover the next day. Additionally, ensuring you choose a good-quality kombucha is vital for optimising your gut microbiome, as the bacteria present in the kombucha is the perfect way to nourish the beneficial bacteria.” Jenna Hope
Iced lemon water
“As a doctor, I like drinking water with ice and lemon during the summer because it makes staying hydrated easier, especially as I am bad at drinking sufficient water. The lemon gives it a nice flavour and at the same time gives me a little boost of vitamin C, which is great for my skin, too, and general health.” Mez Aref-Adib, consultant gynaecologist, London Gynaecology
Green gazpacho
“One thing I absolutely adore at this time of year is a refreshing green gazpacho. It’s not just delicious, but a powerhouse of nutrition. Typically featuring a blitz of cucumber, avocado, green chillies and courgettes, it is bursting with goodness. You get a fantastic dose of vitamins A and C, which are crucial for eye health and a robust immune system, and it is packed with antioxidants which combat cell damage. The healthy fats from avocado contribute to heart health, and the combination of different fruits boost your gut microbiome. Not to mention the fact that it really refreshes you on a hot day.” Emily Cleary, personal trainer and nutrition coach, embracefitnessnow.com