Healthy Summer eating advice

There are a number of simple changes people can make to improve their diet over the summer without giving up the foods they enjoy, according to nutrition expert Amanda Ursell.

Writing for The Sun, Ms Ursell explained that making healthier food swaps can significantly reduce calorie and fat intake while still allowing people to enjoy seasonal favourites such as picnics and barbecues. Rather than cutting out popular foods altogether, she recommends choosing lighter alternatives that offer similar flavours but with improved nutritional value.

Salad Cream: A Simple Healthy Swap

One example she highlights is replacing a traditional egg mayonnaise sandwich with an egg salad sandwich made using reduced-fat salad cream. This simple swap cuts the calorie content from around 350 calories to approximately 250 calories, while reducing fat from 22g to just 8g. Over time, small changes like this can make a meaningful difference to overall calorie and saturated fat intake.

Crunch on Vegetable Sticks Instead

Ms Ursell also suggests replacing tortilla chips with lower-fat hummus and fresh vegetable sticks. Not only does this reduce the amount of unhealthy fat consumed, but it also increases fibre and nutrient intake, helping you feel fuller for longer. Other easy swaps include choosing lean cuts of meat for barbecues, opting for grilled chicken or fish instead of processed sausages and burgers, and serving plenty of colourful salads alongside meals.

fruit part of 1 week egg diet

Fill Up on Fresh Summer Fruit

Summer is also an ideal time to take advantage of the abundance of fresh fruit and vegetables that are in season. Berries, tomatoes, cucumbers, peppers and leafy greens can all be incorporated into meals and snacks, adding vitamins, minerals and antioxidants while keeping dishes light and refreshing.

Have you considered making a few healthy food swaps this summer?

The importance of maintaining a balanced diet has also been highlighted by the British Heart Foundation, which notes that eating a healthy, varied diet can help lower the risk of heart disease, support healthy cholesterol levels and improve overall wellbeing.

Combined with regular physical activity and staying hydrated during warmer weather, making a few simple dietary changes can have lasting health benefits.

Even small changes to your favourite meals could help you enjoy a healthier diet without sacrificing flavour.

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