Healthy summer food swaps

Rachael Eden
Dietitian at Bupa UK
12 June 2019
Next review due June 2022

With the smell of freshly cut grass and the sound of the ice cream van in the air, it seems that the long-awaited British summer has finally arrived. And when the sun comes out, so do ice creams, cold sugary drinks and barbequed foods. But even though these seasonal treats may quench your thirst and tickle your taste buds, they’re not always the best choice for your health. Try making these simple swaps to help you eat well in the heat.

A graphic showing seasonal food swaps

Swap ice cream for:

  • Frozen yoghurt
  • Ice lollies
  • Low-fat yoghurt
  • Homemade smoothies
  • Mashed frozen banana

Swap barbeque foods for:

  • Vegetable skewers
  • BBQ chicken breast (rather than processed meats such as sausages)
  • Homemade vegetable or bean burgers
  • Colourful side salads
  • Homemade marinades
  • Fruit skewers
  • BBQ banana – wrap in foil and leave for 10 minutes. Add lemon and cinnamon for an extra twist

Instead of alcohol:

  • Try combining crushed ice with fruit and fresh juices for a refreshing mocktail.
  • Opt for a spirit with a low-calorie mixer such as rum and diet coke, or gin and diet tonic.
  • Dilute your drink with club soda or sparkling water, for example, make up a white wine spritzer.

Instead of fizzy and flavoured drinks:

  • Flavour your own water. Try adding mint, strawberries, cucumber, or lemon.
  • If choosing store-bought flavoured water, check the label for the sugar content and choose the ‘no added sugar’ varieties.
  • Choose diet and sugar-free soft drinks and cordials.

Are you interested in learning more about your health? Discover more about our range of health assessments.

Rachael Eden
Rachael Eden
Dietitian at Bupa UK

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