We asked a range of health experts \u2013 from nutritionists to doctors and personal trainers \u2013 to tell us their favourite food and drinks <\/a>during this time of year, and it turns out that they can be as delicious as they are good for you.<\/p>\n From gut-friendly fizzy drinks to tasty nutrient-packed snacks that beat the bloat<\/a>, their go-tos also reveal some simple but surprising strategies\u2026<\/p>\n Barbecue delights<\/p>\n \u201cSummertime is barbecue season<\/a> \u2013\u00a0but being mindful of health, I opt for mainly white meats and fish such\u00a0as 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 \u2013 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<\/a>. For\u00a0a\u00a0sweet treat, barbecued pineapple or banana makes an excellent dessert, which the children also really enjoy.\u201d Sam\u00a0Quinn,\u00a0personal training lead at\u00a0Nuffield Health<\/a><\/p>\n Lemon and lime cooler<\/p>\n \u201cOne 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<\/a>, sodium and glucose to support energy, hydration and muscle function \u2013 though I\u2019ll 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.\u201d Jennifer Walpole<\/a>, nutritional therapist<\/p>\n Watermelon<\/p>\n \u201cWatermelon is a staple in my summer diet \u2013 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.\u201d Dr Nirusha Kumaran<\/a>, GP and longevity physician<\/p>\n Herbal tea over ice<\/p>\n \u201cIn 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<\/a>. Hibiscus, in particular, supports healthy blood pressure and has a tart, fruity flavour that feels summery and indulgent without added sugars. I\u2019ll often make a jug to keep in the fridge and sip it during work for a cooling alternative to hot herbal tea.\u201d Jennifer Walpole<\/p>\n \u201cI often make this for my toddler as a healthier alternative to ice cream. It\u2019s 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.\u201d Jenna Hope<\/a>, nutritionist<\/p>\n Pomegranate seeds<\/p>\n \u201cI 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 zin<\/a>c and healthy fats. It\u2019s tangy, creamy and refreshing \u2013 perfect for hot mornings or light afternoon snacks.\u201d Jennifer Walpole<\/p>\n Kefir<\/p>\n \u201cI 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\u2019s kefir, as it contains billions of live cultures which support the gut <\/a>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.\u201d Kristen Stavridis<\/a>, nutritionist<\/p>\n Chilled fennel tea<\/p>\n \u201cI 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\u2019s super-refreshing, and I\u2019ve found it really takes the edge off when my eyes feel irritated or dry, particularly when I am wearing contact lenses for long stretches.<\/a> 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.\u201d Neil Laird, specialist optometrist, Pure Optical<\/a><\/p>\n \u201cOne of my go-to summer drinks is the Trip Mindful Blend <\/a>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\u2019s mane, a medicinal mushroom with cognitive and mood-supporting potential. I\u2019ll have one a few times a week in place of an afternoon coffee for a fizzy pick-me-up.\u201d Jennifer Walpole<\/p>\n Pineapple smoothie<\/p>\n \u201cI 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.\u201d Neil Laird<\/p>\n Frozen cherries with dark chocolate shavings<\/p>\n \u201cOne 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 <\/a>compounds. The chocolate adds a hit of magnesium and rich flavour. It feels indulgent but is genuinely nourishing \u2013 ideal for winding down on warm evenings.\u201d Jennifer Walpole<\/p>\n Homemade orange rehydration drink<\/p>\n \u201cIn my opinion, nothing beats a homemade rehydration drink. It\u2019s 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\u2019ll keep sipping and stay hydrated throughout your activities.\u201d Claire Small, chief clinical officer and consultant physiotherapist and co-founder, Pure Sports Medicine<\/a><\/p>\n \u201cDuring the summer, my favourite drink is homemade lemonade, made with some salt to stay rehydrated and to replace some of the electrolytes. As it\u2019s homemade, it won\u2019t have a high sugar content, which can negate some of the hydrating benefits. Not to mention that it is delicious.\u201d Narendra Pisal, consultant gynaecologist, London Gynaecology<\/a><\/p>\n Seafood<\/p>\n \u201cDuring 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.\u201d Dr Naveed Asif, GP, The London General Practice<\/a><\/p>\n Berry fruit salads<\/p>\n \u201cIn 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 \u2013 the polyphenols help to reduce UV-induced DNA damage and inflammation. Plus, it\u2019s a tastier way to stay hydrated than plain water while keeping skin plump, glowing and healthy.\u201d Dr Tina Tian, consultant dermatologist, Stratum Clinics<\/a><\/p>\n \u201cI 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\u2019re drinking, includes you in the celebrations or social events but doesn\u2019t 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.\u201d Jenna Hope<\/p>\n Iced lemon water<\/p>\n \u201cAs 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.\u201d Mez Aref-Adib, consultant gynaecologist, London Gynaecology<\/a><\/p>\n Green gazpacho<\/p>\n \u201cOne thing I absolutely adore at this time of year is a refreshing green gazpacho. It\u2019s 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.\u201d Emily Cleary, personal trainer and nutrition coach, embracefitnessnow.com<\/a><\/p>\n ![\"Strawberry](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/07\/SEI_258310122.jpg\")
Strawberry and blackcurrant frozen yogurt (Photo: Marju Randmer\/Getty\/Moment RF)Homemade berry frozen yogurt<\/p>\n![\"Pineapple](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/07\/SEI_258301486.jpg\")
Pineapple smoothie with fresh (Photo: Horasiu Vasilescu\/500px\/Getty Images\/500px)Trip magnesium drink<\/p>\n![\"Red](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/07\/SEI_258302825.jpg\")
Red argentine shrimps (Photo: leonori\/Getty\/Stockphoto)Homemade lemonade<\/p>\n![\"Cucumber](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/07\/SEI_258302176.jpg\")
Green gazpacho is a fresh cold summer soup (Photo: wmaster890\/Getty\/iStockphoto\/Kondratova Ekaterina)Sparkling kombucha<\/p>\n