There’s lots to love about summer: blue skies, sunny days, birdsong, swimming, braais… By sticking to these simple guidelines, you’ll ensure that you stay on track nutritionally as you soak up the sunshine.

Keep the balance
As the temperature rises, we tend to opt for lighter meals. Just make sure that when you do, you don’t sacrifice good quality protein, which is a key aspect of your diet. So if, for example, you’re having a salad for lunch, toss in a few chicken strips or a couple of tablespoons of chickpeas or black beans to ensure that you’re getting the protein boost you need.  

Watch the sugar…
The summer holidays tend to be filled with friends, family and great food. And where there’s a celebration, there are guaranteed to be lots of delicious treats. One way to curb your sweet tooth is to decide ahead of time what you’ll allow yourself to indulge in – for example, resolve to have one small slice of cake or a single scoop of ice cream. This way, you’ll have something to look forward to without running the risk of overindulging.

… and choose good fats
There are lots of wonderfully healthy fats out there that are as delicious as they are nutritious – think nuts, nut butters, olive oil and avocados. Add nuts to light, crispy salads for extra crunch and flavour, enjoy your favourite nut butter with crisp slices of apple for a healthy mid-morning or afternoon snack, whip up a zesty salad dressing with olive oil, lemon juice, garlic, salt and pepper and enjoy avocado in a salad, on toast or simply on its own.

Stay hydrated
Did you know that as you get older, you become less aware of your thirst? It has to do with the fact that as you age, your brain registers that your thirst has been quenched far quicker than when you’re younger, with the result being that you put yourself at risk of becoming dehydrated. It’s vital therefore that you make sure you’re getting enough liquids each day. One way of staying hydrated is by eating water-rich fruit and vegetables like watermelon, strawberries, blueberries, cucumber, tomatoes, zucchini, lettuce and carrots. Another is to add slices of fruit to a jug of water that you keep in a highly visible spot. And finally, limit your intake of caffeinated drinks, which cause increased urination, resulting in less water in your body.

Be food safe
Warmer weather can bring an increase in cases of food poisoning as bacteria thrive in the higher temperatures. To keep yourself safe, keep perishables in the fridge and refrigerate leftovers within two hours of eating – preferably as soon as you’re done. The Centers for Disease Control and Prevention also offers the following advice: 

Prepping for a festive family gathering or year-end event?
“…divide cooked food into shallow containers and store in the refrigerator or freezer to cool it rapidly.” 

Having friends over for a braai?
“…throw out marinades and sauces that have touched raw meat juices, which can spread germs to cooked foods. Use clean utensils and a clean plate to remove cooked meat from the grill.”

Eating out at a festive or farmer’s market?
Make sure that “…employees wear gloves and use tongs when serving food. Bring hand sanitizers or disposable wipes in case there aren’t any places to wash your hands.”