There will definitely be a lot more BBQs and fussy teas served this weekend because to the bank holiday and the predicted “hotter than Athens” temperatures in the UK.
Health experts have now shown you how to make sure your summer spreads are full of nutritious ingredients and don’t make you feel stuffed and drowsy without compromising flavor.
In an interview with the Daily Mail, Hira Malik of Oushk Pharmacy and Steve Bennett, the founder of Clubwell, discussed what should be on the menu and what ultra-processed foods (UPFs) to avoid.
“Summertime eating can be challenging because, although your favorite picky parts may feel light and easy to nibble on, the overall spread can quickly become very high in salt, refined carbohydrates, saturated fat, and added sugar, especially once drinks are added,” Hira said.
The goal should be to create a spread that keeps you full and improves your nutritional balance rather than taking away all the fun from summertime cuisine. I normally advise starting with protein, fiber, and color before indulging in the richer goodies in smaller doses.
It is also simple to continue picking without feeling fully pleased if the majority of the table is beige, pastry-based, salty, or fried. However, the same summer buffet becomes much more balanced when you include items like hummus, vegetables, olives, fruit, and lots of water.
“Healthy choices can often be undone without you realizing it,” Steve continued. A single Pimm’s with lemonade or a canned cocktail might have as much sugar as a chocolate bar. You may enjoy summer without feeling horrible the next day if you choose lighter options.
For example, even a “bitter” drink like Aperol can be far more sugary than people think, and two pieces of the ubiquitous bottled drinks can wind up having as much sugar as three doughnuts.
Continue reading to see the definitive list of delicious foods and drinks you should stock up on, as well as others that would be better left on the shelf.
WHAT NOT TO DO…
FOOD
Tiny sausage rolls
UPFs: elevated
Calories: about. 35–100 kcal apiece, based on size
Sugar: About. 0.3–0.4 grams each
Salt: About. 0.05–0.28g each
VERDICT: It’s not the best choice, despite being a classic.
Hira: “Because they combine refined pastry, processed meat, saturated fat, and salt in a very small portion, mini sausage rolls are easy to underestimate.” People can eat several of them while grazing before they truly realize how much they have consumed because they are quite energy-dense but not particularly full.
Steve: “Mini sausage rolls are a classic example of an ultra-processed food. They are usually made with low-quality processed meat, wrapped in refined pastry, and loaded with saturated fats, emulsifiers, and preservatives.” They are very easy to overeat without feeling full because of the combination of fat, salt, and refined carbohydrates. Instead of becoming a regular picky-bits staple, it would be better retained as an occasional party dish.
Spread of cheese
UPFs: elevated
Each piece contains 20–50 kcal (usually 15–25g).
1–2 grams of sugar
0.23–0.4 grams of salt
VERDICT: Avoid at all costs.
Steve: “Many spreadable cheeses offer less protein and calcium than traditional cheese, but they are heavily processed with added stabilizers, phosphates, and milk-protein concentrates.” A tiny amount of real cheddar, Brie, or Parmesan cheese is a much better substitute; it tastes better and has more nutritional value without the chemicals.
Meats that are cured
UPFs: High to medium
Calories: about. Depending on the type and portion, each serving has between 60 and 150 kcal.
Sugar: Typically low
Salt: Usually at least 0.7g per tiny portion
VERDICT: It’s best to have it infrequently.
Steve: “Supermarket meats are frequently especially high in salt and nitrates, and the World Health Organization has classified processed meats as a Group 1 carcinogen that can be linked to bowel cancer.” While occasionally enjoying a slice or two of high-quality Parma ham is unlikely to cause any problems, it is not a good idea to constantly eat them on huge platters.
Hira: “Cured meats are one of the saltier options on a summer spread, but they do offer protein.” When consumed with cheese, olives, or crisps during a grazing meal, the overall salt burden can quickly increase. Smaller quantities of them are preferable to using them as the primary source of protein.
Samosas (depending on the kind and preparation technique)
UPFs: elevated
30g tiny samosas have 75–160 kcal.
1g of sugar
0.57g to 0.81g of salt
VERDICT: A decadent option.
Steve: “The majority of the calories in party-pack samosas come from the cooking process and the outer layer because they are typically deep-fried in industrial oils and wrapped in refined pastry.” They are simple to consume in large quantities without giving them much thought, and they frequently make individuals feel bloated rather than full. It’s okay in moderation, but it shouldn’t be consumed all day as a snack.
Crisps
UPFs: elevated
Depending on the brand and size, each 30g bag has 130–170 kcal.
0.5g of sugar
0.5g of salt
VERDICT: The traditional snack trap.
Steve: “Crisps are made from refined potatoes or corn and fried in oils with a combination of fat and salt that makes them incredibly delicious.” Without you realizing it, a small dish might easily become an entire sharing bag. They don’t provide much in the way of nutrients, so if you’re looking for something crunchy, consider substitutes like salted nuts, dried edamame beans, or vegetable sticks.
Hira: “In terms of nutrition, crisps are not very satisfying.” They are typically low in protein and fiber, the nutrients that give a snack a more substantial feel, but heavy in fat and salt. Because of this, a bowl can soon run out without doing much to stop hunger.
Beverages
Cocktails in cans
UPFs: Frequently high
Calories: Although products vary, cans typically contain 150–250 kcal.
Sugar: Depending on the beverage, typically 10–25g or more
Salt: Typically minimal
VERDICT: Without a doubt one of the poorest choices available.
Hira: Because they can include a substantial quantity of added sugar and alcohol in a single can, canned cocktails are frequently among the less healthful summertime beverage options. It can be simple to consume more than planned on a hot day when individuals are thirsty and more prone to seek for cool, refreshing drinks. That can quickly increase your intake of sugar, alcohol, and calories without providing anything to keep you full or improve the balance of the rest of the spread.
Steve: “It’s very easy to drink canned cocktails quickly without realizing how much sugar you’ve had, and they’re loaded with sugar, flavorings, colors, and preservatives.” Three doughnuts’ worth of sugar can be found in two cans. Generally speaking, a handmade drink is preferable.
Lemonade or full-sugar cola
UPFs: elevated
Calories: about. Standard full-sugar cola has 135–140 kcal per 330ml can; lemonade varies by brand.
About 35–38g of sugar per 330ml can
Salt: Minimal
VERDICT: More decadent than you might imagine.
Hira: “Because they don’t feel as decadent as food, full-sugar fizzy drinks are easy to ignore, but they can deliver a large amount of sugar very quickly.” One easy method to make the entire meal more balanced if someone is already nibbling on a rich summer spread is to replace one sugary drink with water or a lower-sugar option.
Pimm’s (lemonade)
UPFs: Moderate
Each 250ml drink contains 180 kcal.
22g of sugar
Salt: Trace
VERDICT: A summertime favorite from Britain, but it’s also very sweet.
Steve: “Before being topped with lemonade, which adds even more sugar, Pimm’s already contains sugar.” The sugar content of two glasses is easily comparable to that of a chocolate Mars bar. A considerably lighter version without sacrificing flavor can be made by combining cucumber and mint with diet lemonade or soda water.
Spritz of aperol
UPFs: Moderate
Each serving contains 170 kcal.
16g of sugar
Salt: Trace
VERDICT: A decadent rather than a healthful option.
Steve: “Aperol is closer to a boozy soft drink than many people realize because it contains a significant amount of sugar and is then mixed with Prosecco and soda.” It’s not always the lighter alternative that many think it is, but it’s fine as an occasional treat.
Lager
UPFs: Minimal
Each 330ml bottle has 130–150 kcal.
0.5g to 1.5g of sugar
Salt: Trace
VERDICT: Because refined grains are utilized in the brewing process, it is low in sugar but yet high in calories.
Steve: “Beer is often consumed more quickly in warm weather, making it easy for calories to add up without you realizing it, and a pint can contain as many calories as a small chocolate bar.”
Mocktail in a can
UPFs: elevated
30 to 70 kcal per 250 ml can
5–30 grams of sugar
Salt: Trace
VERDICT: The label “alcohol-free” may be deceptive.
Steve: “Many canned mocktails still contain large amounts of syrups, flavorings, and additives, with sugar levels often comparable to alcoholic alternatives, even though the alcohol has been removed.” Therefore, it is advised to examine the label.
WHAT TO DO INSTEAD…
FOOD
Olives
UPFs: Minimal
Each 25g serving (5–6 olives) contains 29–50 kcal.
0g of sugar
0.5–0.9 grams of salt
VERDICT: Among the best whole-food choices.
Steve: “Olives are fermented, high in monounsaturated fats, and contain polyphenols for gut and heart health.” Portion size is important because the salt content is the most important item to monitor. They create a truly balanced snack when combined with a handful of nuts.
Hira: “Olives can be a good savory option because they provide unsaturated fats and strong flavor in a small portion, which can help make a spread feel satisfying without relying entirely on fried snacks or pastry.” However, since they are still salty, it is recommended to utilize them to add variety rather than consume a lot of them.
Spanish omelette
UPFs: Minimal
Each 80g slice has 140 kcal.
1g of sugar
0.3–0.5 grams of salt
VERDICT: Adding something to a spread is an excellent idea.
Steve: “Made with basic ingredients like eggs, potatoes, onion, and olive oil, each slice contains about 7g of protein and is substantial enough to avoid frequent snacking.” It’s also one of the few picnic items that retains its flavor the next day.
Hummus
UPFs: Low to medium (see label)
30g contains 90 kcal (with vegetable dippers).
0.1g to 0.5g of sugar
0.4g of salt
VERDICT: An excellent choice.
Hira: “Hummus with vegetables is a stronger option because it combines fiber, unsaturated fats, and some plant protein, while the vegetables add crunch, volume, and helpful micronutrients.” Because of this mix, it is more gratifying than a crisp-based snack and helps balance a plate that may otherwise be dominated by refined carbohydrates.
Steve: “Hummus, which is rich in fiber, plant protein, and healthy fats, is made with chickpeas, tahini, olive oil, and lemon.” It’s worth looking for a minimal ingredient list or preparing it at yourself, though, because some store-bought versions substitute less expensive sunflower or rapeseed oils for olive oil and add needless stabilizers.
Sticks of celery and carrots
UPFs: None
Each 80g portion has 25 kcal.
2.5–3 grams of sugar (found naturally)
Salt: Trace
VERDICT: An underappreciated hero.
Steve: “They are naturally low in calories, high in fiber and water, and go well with dips like hummus, tzatziki, or guacamole.” People tend to eat fewer of the heavier, higher-calorie foods when they are kept on the table.
Homemade coleslaw
UPFs: High if purchased from a store, low if manufactured at home
50g serving contains 90 kcal.
3g of sugar
0.3g of salt
VERDICT: It depends on the manufacturing process.
Steve: “Homemade coleslaw made with real mayonnaise, cabbage, carrot, onion, and lemon juice can be a good source of vegetables and fiber.” However, store-bought versions are frequently heavily processed and include additional sugar, stabilizers, and preservatives. It’s a good idea to look over the ingredients list.
Skewers of chicken
Depending on whether they are homemade or pre-marinated, UPFs range from low to medium.
Calories: about. Each serving has 130–180 kcal.
Sugar: Generally low, but it can rise with sweet marinades
Salt: Shop-bought versions typically include 0.6–0.7g per serving.
VERDICT: Excellent protein source.
Hira: “Summer grazing plates frequently lack a clear source of protein, which is why chicken skewers work well.” Particularly when consumed with more sophisticated picnic fare, protein contributes significantly to fullness and helps produce a more balanced plate. Heavily sweetened or salted marinades are the most important thing to watch out for.
Beverages
Hugo Spritz
UPFs: Moderate
Each serving has 150 kcal.
14g of sugar
Salt: Trace
VERDICT: The elderflower cordial makes it slightly lighter than an Aperol spritz, but it’s still quite sweet.
Steve: “A simple way to lower the sugar content while maintaining the floral flavor profile is to add less cordial and more soda water.”
Tonic and gin
UPFs: Medium (regular tonic) to Low (slimline)
Calories: 60 kcal with slimline; 120 kcal with standard tonic
Sugar: less than 1g with slimline; 17g with standard tonic
Salt: Trace
VERDICT: If combined with a slimline tonic, this is one of the better options.
Hira: “A gin with slimline tonic or soda water will typically have less sugar than sweeter cocktails or ready-to-drink cans if someone is choosing alcohol.” Because it still contains alcohol, it is not a healthy beverage on its own, but the spread’s total calorie and sugar content can be decreased by using a lower-sugar mixer.
Steve: “While regular tonic water has a surprisingly high sugar content, gin itself does not.” Making the switch to slimline tonic keeps it refreshing and ideal for hot days while drastically lowering the calorie and sugar content.
Prosecco
UPFs: Minimal
Each 125ml flute has 85 kcal.
1.5g of sugar (brut)
Salt: Trace
VERDICT: Among the options with the least amount of alcohol.
Steve: “Compared to many other summertime beverages, one small flute has relatively few calories and very little sugar.” However, it’s important to read the label because “extra dry” and “demi-sec” alternatives are frequently far sweeter than they seem.
Juice that has just been extracted
UPFs: Minimal
90 kcal per 150 ml glass
13g of sugar (found naturally)
Salt: Trace
VERDICT: Higher in sugar, but better than carbonated drinks.
Steve: “The natural fiber in whole fruit slows the absorption of sugar, but juice eliminates much of that benefit.” The best strategy is to combine meals with juice and keep quantities limited.
Water that sparkles (with berries, mint, or citrus)
UPFs: Minimal
Calories: Minimal to nonexistent
Sugar: If not sweetened, zero
Salt: Minimal
VERDICT: Refreshing and healthful.
Hira: “Because it promotes hydration without added sugar or alcohol, this is the strongest drink option nutritionally.” Additionally, it provides people with a social and refreshing beverage to enjoy over a longer period of time, which is particularly helpful in warm weather or when switching up with alcoholic beverages.
Steve: “Sparkling water is the strongest non-alcoholic option available because it is hydrating, sugar-free, and calorie-free.”
Although store-bought burgers are convenient, they frequently contain extra sugars, additives, and preservatives. A better choice? Use lean minced beef or turkey to make your own patties. You have complete control over what gets in, and it’s easy to use. Add your own blend of spices, such as cumin, paprika, or garlic powder, for a delicious, healthful burger devoid of extraneous ingredients.
Prepare your own raw slaw.
The amount of sugar, salt, and processed components in prepackaged coleslaw can be unexpectedly high. Making your own is incredibly simple and healthier. Simply chop half a red cabbage, a red onion, a few carrots, and, if you’d like, some fennel. To soften it, season it and leave it overnight. Add a little mayonnaise or low-fat Greek yogurt for a creamy version, and then add some sesame or poppy seeds for crunch and an extra dose of iron, zinc, and magnesium. Additionally, eating raw vegetables maximizes the minerals and vitamins they contain.
Make your own roasted potato salad.
Conventional potato salads, particularly those purchased from the supermarket, can be low in nutrients and high in calories. Roast some new potatoes and combine them with cherry tomatoes, sweet corn, sliced celery, and spring onions for a more modern twist. To pull everything together, add some sour cream and season with herbs, chilli, or a dollop of roasted garlic paste.
Give up processed buns in favor of healthier options
The majority of store burger buns have a lot of added sugar and chemicals. Alternatively, seek for wholegrain options from a nearby bakery or wrap your burger in crisp lettuce leaves instead of using a bun. Try creating your own flatbreads if you’re feeling particularly daring; all you need is equal parts Greek or natural yoghurt, whole grain or self-raising flour, and a little olive oil. Compared to your typical bun, they contain less chemicals and more protein.
Improve your sauces
Ketchup and salad dressings in bottles are frequently filled with artificial chemicals and sugar. Making your own is more simpler and more fulfilling. For a straightforward homemade ketchup, blend some tomatoes with vinegar and your preferred seasonings. Alternatively, bake cherry tomatoes in olive oil until they are tender, then mash them into a rustic topping. Combine Greek yogurt, lemon juice, garlic, and fresh herbs to make a creamy dip. If you’re game, you can easily make homemade mayo by whisking together two egg yolks, Dijon mustard, and a dash of salt and pepper.
Source: James Vickers, Vitality’s Registered Nutritionist
