With the bank holiday weekend approaching and UK temperatures set to be hotter than Athens, many will be planning BBQs and picnic spreads. Health experts have shared how to ensure these meals are packed with healthy nutrients without leaving you feeling groggy or stuffed, all while maintaining great taste.
Expert Advice on Summer Eating
Steve Bennett, founder of Clubwell, and Hira Malik of Oushk Pharmacy spoke to the Daily Mail about which dishes and drinks should be on the menu and which ultra-processed foods (UPFs) to avoid. Hira explained: "Summer eating can be tricky because your favourite picky bits can feel light and easy to graze on, but the overall spread can quickly become very high in salt, refined carbohydrates, saturated fat and added sugar, especially once drinks are added in."
She added: "The aim shouldn't be to strip all the fun out of summer food but build a spread that keeps you satisfied and gives you a better nutritional balance. I usually suggest looking for protein, fibre and colour first, then enjoying the richer extras in smaller amounts."
Steve noted: "Drinks are often where healthy choices can get undone without you realising. Just one tinned cocktail or a Pimm's with lemonade can have as much sugar as a chocolate bar. Picking lighter options can help you enjoy summer without feeling bad the next day." For instance, two portions of canned cocktails can contain as much sugar as three doughnuts, while Aperol is often much more sugary than people believe.
What to Avoid
Foods to Limit
Mini sausage rolls are high in UPFs, with approximately 35–100 kcal each, 0.3–0.4g sugar, and 0.05–0.28g salt. Hira says they are energy-dense but not filling, making it easy to overeat. Steve adds they are classic UPFs with low-quality processed meat and refined pastry.
Cheese spread is heavily processed with added stabilisers and phosphates, offering less protein and calcium than traditional cheese. Steve recommends proper cheddar, Brie, or Parmesan instead.
Cured meats are classified as Group 1 carcinogens by the WHO, linked to bowel cancer. Supermarket varieties are high in salt and nitrates. Hira notes they are one of the saltiest options on a spread.
Samosas (party-pack) are deep-fried in industrial oils and wrapped in refined pastry, leading to bloating. Fine in moderation but not for continuous snacking.
Crisps are made from refined potato or corn, fried in oils, and high in salt and fat. They offer little nutrition and are easy to overeat. Alternatives like salted nuts or vegetable sticks are better.
Drinks to Avoid
Tinned cocktails combine alcohol with significant added sugar, often 10–25g per can. Two cans can contain as much sugar as three doughnuts. Homemade cocktails are better.
Full-sugar cola or lemonade deliver a large amount of sugar quickly. Swapping for water or lower-sugar alternatives helps balance the meal.
Pimm's with lemonade already contains sugar, and lemonade adds more. Two glasses can have similar sugar to a Mars bar. Using diet lemonade or soda water with cucumber and mint is lighter.
Aperol spritz contains significant sugar, making it closer to a boozy soft drink. Fine as an occasional treat.
Lager is low in sugar but calorie-dense due to refined grains. A pint can contain as many calories as a small chocolate bar.
Canned mocktails often contain large amounts of syrups and additives, with sugar levels comparable to alcoholic alternatives. Check labels.
What to Choose Instead
Healthier Food Options
Olives are fermented, rich in monounsaturated fats and polyphenols for heart and gut health. Watch salt content; pair with nuts for a balanced snack. Hira says they add variety without relying on pastry or fried snacks.
Spanish omelette provides around 7g of protein per slice and is filling. Made from simple ingredients, it tastes good cold the next day.
Hummus with vegetables brings fibre, plant protein, and unsaturated fats. Check labels for short ingredient lists or make at home. Hira says it helps balance a plate dominated by refined carbs.
Carrot and celery sticks are high in fibre and water, low in calories, and perfect with dips. They encourage eating less of heavier foods.
Homemade coleslaw with real mayonnaise is a good source of fibre. Shop-bought versions often contain added sugar and preservatives.
Chicken skewers add protein, which is often missing from grazing plates. Watch for heavily sweetened or salty marinades.
Healthier Drink Options
Hugo spritz is slightly lighter than Aperol spritz but still sugary. Adding less cordial and more soda water reduces sugar.
Gin and tonic with slimline tonic is lower in sugar. Hira says it reduces overall calorie and sugar load compared to sweeter cocktails.
Prosecco (brut) has relatively few calories and little sugar. Check labels as extra dry and demi-sec are sweeter.
Freshly squeezed juice is better than fizzy drinks but still high in sugar. Keep portions small and pair with meals.
Sparkling water with citrus, mint, or berries is hydrating, sugar-free, and calorie-free. Hira says it supports hydration without added sugar or alcohol.
Healthy Swaps for Popular Picky Bits and BBQ Classics
James Vickers, Registered Nutritionist at Vitality, suggests these swaps:
- Swap ready-made burgers for homemade patties using lean minced beef or turkey, with spices like paprika and garlic powder.
- Make your own raw slaw with red cabbage, red onion, carrots, and fennel. Use low-fat Greek yoghurt or a little mayonnaise, and add sesame or poppy seeds for crunch and minerals.
- Try homemade roasted potato salad with new potatoes, spring onions, cherry tomatoes, sweetcorn, and celery. Add sour cream and herbs or chilli.
- Ditch processed buns for wholegrain options from a local bakery, or wrap burgers in lettuce. Make flatbreads with equal parts yoghurt and self-raising flour plus olive oil.
- Upgrade your sauces by making homemade ketchup, roasted tomato topping, or creamy dip with Greek yoghurt, lemon, and herbs. Homemade mayo is easy with egg yolks, Dijon mustard, salt, and pepper.
