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Image by Mariana Medvedeva
  • Writer's pictureLisa Smith

Healthy Summer Foods to Keep You Energised

Updated: Jun 21

healthy summer eating

As the days get longer and warmer, summer is the perfect time to revamp your diet with nutrient-dense foods that keep you energised and feeling your best.

Whether you’re spending your days at the beach, in the garden, or travelling, maintaining a healthy diet is crucial for sustaining energy levels and overall wellbeing.

Let’s explore some of the best foods to include in your summer diet and I’ll also share some simple, delicious recipes to help get you started.

The Importance of Nutrient-Dense Foods

Nutrient-dense foods are those that provide a high amount of vitamins, minerals, and other essential nutrients relative to their calorie content. Incorporating these foods into your diet can help:

• Boost your energy levels

• Enhance your immune system

• Improve your digestion

• Support weight management

Seasonal Fruits and Vegetables

seasonal fruits and vegetables

Summer offers lots of fresh, seasonal produce that is not only delicious but also packed with nutrients.

Colourful fruit and veg contains micronutrients, polyphenols and flavonoids which can offer antioxidant and anti-inflammatory benefits to the skin, as well as acting as natural filters to enhance photo-protection, helping your skin stay healthy in the sun.

Here are some of the best choices:

1. Berries: Strawberries, blueberries, raspberries, and blackberries are rich in antioxidants, vitamins, and fibre. They make a perfect snack or addition to salads and desserts.

2. Leafy Greens: Spinach, kale, and rocket are excellent sources of vitamins A, C, and K, as well as folate and iron. They’re versatile and can be used in salads, smoothies, or sautéed as a side dish.

3. Tomatoes: High in vitamin C and lycopene, tomatoes are great for skin health and reducing inflammation. Enjoy them in salads, salsas, or grilled.

4. Cucumbers: With their high water content, cucumbers help keep you hydrated. They also provide vitamin K and potassium. Slice them into salads or enjoy as a refreshing snack.

5. Courgettes: Low in calories and high in vitamin C, courgettes can be grilled, spiralised into noodles, or added to stir-fries.

Hydration is Key!

hydration is key

Staying hydrated is essential, especially in the summer heat. While drinking plenty of water is crucial, you can also hydrate through your diet. Foods with high water content, such as watermelon, cucumbers, and lettuce, can contribute to your daily hydration needs.

Simple, Nutrient-Dense Recipes

To help you incorporate these nutrient-dense foods into your summer diet, here are a few easy recipes:

Berry and Spinach Smoothie Recipe

berry smoothie


• 1 cup fresh spinach

• 1 cup mixed berries (strawberries, blueberries, raspberries)

• 1 banana

• 1 cup almond milk

• 1 tablespoon chia seeds


1. Add all ingredients to a blender.

2. Blend until smooth.

3. Pour into a glass and enjoy immediately.

Tomato and Cucumber Salad Recipe



• 2 cups cherry tomatoes, halved

• 1 large cucumber, sliced

• 1/4 red onion, thinly sliced

• 2 tablespoons olive oil

• 1 tablespoon balsamic vinegar

• Salt and pepper to taste

• Fresh basil leaves, chopped


1. In a large bowl, combine tomatoes, cucumber, and red onion.

2. Drizzle with olive oil and balsamic vinegar.

3. Season with salt and pepper, and toss to combine.

4. Garnish with fresh basil before serving.

Grilled Courgette and Tomato Skewers Recipe

bbq vegetables


• 2 courgettes, sliced into thick rounds

• 1 cup cherry tomatoes

• 2 tablespoons olive oil

• Salt and pepper to taste

• Fresh oregano or rosemary


1. Preheat the grill to medium-high heat.

2. Thread courgette rounds and cherry tomatoes onto skewers.

3. Brush with olive oil and season with salt, pepper, and herbs.

4. Grill for 5-7 minutes, turning occasionally, until vegetables are tender and slightly charred.

Healthy Summer Eating

Healthy summer eating is all about incorporating a variety of nutrient-dense foods into your meals. By focusing on seasonal fruits and vegetables, staying hydrated, and enjoying simple, delicious recipes, you can keep your energy levels high and your body nourished throughout the summer.

Give these tips and recipes a try, and feel the difference in your health and wellbeing this summer.

Online Nutrition Advice in Manchester & Online Across the UK

online nutritionist in Manchester

For more personalised online nutrition advice and meal plans, book a FREE no obligation consultation with me at Cheshire Nutrition in Altrincham, Manchester. I am a BANT registered nutritionist based in Manchester, specialising in nutrition advice for women's health and weight loss in midlife, from perimenopause to menopause and beyond. Let’s make this summer your healthiest yet!

DISCLAIMER: The content on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.


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