Get set for summer

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• Get into summer
• Summer coolers
• Get into shape
• Get active
• Stay hydrated

Get into summer

Start the holiday season at home with some refreshing fruit and veg that take only minutes to prepare:

• Stir some halved strawberries into lower fat Greek yoghurt for a creamy treat. You could scatter some flaked almonds or unsalted chopped nuts on top.
• Put corn cobs on the barbecue or under the grill and flavour with a coating of lemon juice, ground black pepper and red chilli powder to add a bit of a kick.
• Microwave a sliced peach with a handful of raspberries – or cook on a medium heat for 2 to 3 minutes – until the fruit has softened. Indulge with lower fat yoghurt or sorbet for a peach melba-style treat.
• Stir-fry some broccoli florets in a teaspoon of rapeseed oil and reduced salt soya sauce. Throw in some dry roasted sunflower seeds for extra crunch.
• Try chopping peppers, onion and tomatoes into chunks and brushing them with olive oil. Roast for 30 minutes with garlic in a hot oven for a taste of the Mediterranean at home.

• More on fruit and veg
• Check out our sizzling summer recipes

Summer coolers

Luxury ice creams and brightly coloured ice lollies might be cooling and tempting in the summer heat, but they can be high in calories and fat. So, why not try our ultra-tempting healthier alternatives instead?

• Pour your favourite fruit juice into ice lolly moulds and freeze them. They will keep for up to a month.
• Freeze segments of orange and cubes of watermelon for fun ice cubes.
• Make your own ‘ice cream’ lollies. Pop a new wooden lolly stick into a pot of fruit yoghurt and freeze – it will keep for up to a month. When you’re ready to eat it, simply put the frozen yoghurt into a bowl of hot water (or run it under a hot tap) to thaw the outside so you can ease the lolly out of the pot.
• Blitz some frozen berries, crushed ice and fruit juice in a blender for a refreshing iced drink.
• If you prefer to buy a frozen dessert, try to choose lower fat and lower sugar options. See the link below for advice on checking labels.

• More on understanding labels

Get into shape

The summer is a great time to think about getting into shape. But remember a quick-fix diet fixes nothing. It will only make you feel guilty when you eat something that’s ‘not allowed’, and you’re likely to gain more weight as soon as you start your old eating habits again. So this summer, try something different that is much more likely to work. Take on some simple lifestyle changes that will help to keep your weight in check but don’t seem like a life sentence. If you need to lose some weight, here are some quick tips that will help you think more about what you’re eating. Try to make them part of your daily routine. And if you’re planning a summer break, these habits can help you at home and away.

1. Think before you reach. Do you really need that extra helping or that snack? Try a glass of water instead. Often we think we’re hungry when we’re actually thirsty.
2. Put your cutlery down between mouthfuls. Chat more and chew more.
3. Avoid eating in front of the TV. TV distracts you from your meal and you’re likely to overeat without realising it.
4. Try eating more veg with your meal and having some fruit for dessert or for a snack. Not only will this help fill you up, but it will set you on your way to 5-a-day.
5. Don’t miss meals. It might sound strange, but missing meals might make you eat more calories in the long run.
6. Get active! Check out the section below.

• Get the balance right with the eatwell plate

Get active

Now that summer is here, it’s a perfect time for getting active. But remember, you don’t need to join a gym if that’s not your style. You could head to the park to play some football, go roller skating or just have a run around with the children. If you’re going on holiday, you could pack your walking shoes (and a good map!) and go and explore your destination. If you’re heading to the beach, you might be able to take advantage of the warm sea and sand by swimming, beach running, taking part in beach volleyball, aqua-aerobics or other water sports. When you get back home, try to keep up your new active lifestyle by making activity a regular part of your life. You just need to choose activities you enjoy doing. That way you’re much more likely to stick to them. Try to aim for at least 30 minutes of moderate intensity activity five times a week. Moderate intensity means you should feel warm and slightly out of breath, and still be able to hold light conversation during the activity. But remember, any increase in your activity levels is an improvement and means you're already making a good start.

Stay hydrated

You need to drink at least 6 to 8 glasses of fluid every day (about 1.2 litres), but even more in hot weather or when you’re active. If you’re becoming dehydrated, you’ll find your urine becomes darker. Ideally your urine should be pale yellow, a bit like lightly coloured straw. Remember that by the time you’re thirsty, you’re already dehydrated – reach for the water before your mouth starts to feel dry. Are you thirsty now?

• More on drinks

Healthy diet

• 8 tips for eating well
• The eatwell plate
• Nutrition essentials
• Fats, sugars, salt
• Healthy weight
• Food for sport
• Food myths debunked
• Eating out healthily
• Vegetarian and vegan
• Seasons and celebrations

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