As the summer sun graces South Africa with its warmth in December, the long holiday season unfolds into the new year, bringing with it an infectious spirit of joy, celebration, and hunger for outdoor activities.
Family gatherings, picnics and end-of-year braais become the norm, enticing many to indulge in festive meals and treats.
However, the summer season is not just about overindulgence; it’s also an opportunity to embrace a balanced diet enriched with the season's best offerings.
With guidance from registered dietitians Retha Harmse and Faaizah Laher, spokespeople for the Association for Dietetics in South Africa (ADSA), navigating summer nutrition doesn't have to feel like a challenge.
Their insights and practical tips can help you enjoy summer's bounty while staying mindful of your health.
Focus on lighter, fresher meals
The warm weather naturally steers our appetites toward lighter, refreshing meals. According to Harmse, this is a golden opportunity to pivot towards nutrient-dense foods that are as satisfying as they are healthy.
“It's normal for appetite to decrease in hot weather, and you need to focus on nutrient-dense foods to ensure you're meeting your nutritional needs even if you're eating less,” she explains.
Luckily, summer provides a wealth of fresh fruits and vegetables at peak flavour and nutritional value.
To embrace the joys of summer, consider increasing your intake of salads, fruit-based snacks, and refreshing smoothies.
Think about meals like chilled gazpacho crafted from ripe tomatoes, colourful salads bursting with fresh ingredients or delightful berry parfaits layered with creamy yoghurt.
These options not only tantalise your taste buds but also load your plate with essential vitamins, minerals, and antioxidants.
Healthy meal ideas to try
Salads: Fill your bowl with fresh greens, cucumbers, and tomatoes; pair with lean proteins like grilled chicken or chickpeas for a complete meal.
Smoothies: Blend your choice of seasonal fruits with yoghurt, such as peaches, berries, or mango, for a nutritious breakfast or snack.
Fruit parfaits: Layer Greek yoghurt with your favourite fruits and a sprinkle of granola for a satisfying, guilt-free dessert.
Balancing festivity and nutrition
The essence of summer also brings in a wave of socialisation that can make healthy eating feel like a challenge amidst year-end celebrations. Laher stresses that, with a touch of planning and mindfulness, it’s possible to partake in the festivities without side-lining your health preferences.
"I love the buzz of year-end when school is finally over, the days get longer, and meals become easier to prep," she shares, offering four essential tips that can help you stay aligned with your health goals during busy social outings.
Harmse’s four tips for healthy summer eating:
Plan ahead: If you're heading to a gathering, plan your meals for the day to include lighter options. This can help avoid arriving overly hungry for rich party food.
Pre-event snack: Have a balanced snack about 30 minutes before leaving, combining protein, carbs, and healthy fats—such as hummus, pita, and avocado—to curb hunger.
Make mindful pairs: Balance your meals by including lighter sides like salads or roasted vegetables with smaller portions of richer dishes.
One-trip rule: When at a buffet, make only one trip. Serve yourself a modest portion of your favourites and savour the meal slowly to avoid the temptation of seconds.
Laher also highlights the importance of kindness towards ourselves during this time. “One indulgent meal doesn’t derail your overall healthy lifestyle. Enjoy it and return to your regular habits after,” she advises.
Emphasising focus on moderation can help curtail the cycle of overindulgence and restriction.
Stay hydrated in the summer heat
In addition to mindful eating, hydration plays a critical role in promoting overall well-being during the sweltering months. The summer sun, coupled with increased physical activity, leads to higher fluid loss through sweat.
Harmse reminds us, “Staying well-hydrated is essential to keep you feeling your best.” Emphasising water consumption, she recommends regular sips throughout the day, while also listening to your body's signals regarding hydration needs.
Hydration tips
Water first: Make water your primary beverage. Carry a reusable bottle to encourage sipping on the go.
Add electrolytes: Incorporate electrolyte-rich options if participating in outdoor activities, such as coconut water or water with added lemon and salt.
Track your intake: Utilise smartphone apps to monitor your water consumption and ensure you stay hydrated.
Harmse’s Classic Gazpacho Recipe
Ingredients:
6 ripe tomatoes, cored and roughly chopped
1 large cucumber, peeled and chopped
1 red pepper, seeded and chopped
1 green pepper, seeded and chopped
1 small red onion, chopped
2 cloves garlic, minced
3 tablespoons extra-virgin olive oil
2 tablespoons red wine or sherry vinegar
1 teaspoon salt, or to taste
½ teaspoon freshly ground black pepper
½ teaspoon ground cumin (optional, for extra depth)
A pinch of cayenne pepper (optional, for a bit of heat)
2 cups cold water (or low sodium tomato juice to adjust consistency)
Fresh basil or parsley, for garnish
Method
Prepare the vegetables:
In a large bowl, combine the chopped tomatoes, cucumber, red and green peppers, red onion, and minced garlic.
Blend the soup: Working in batches, if necessary, add the vegetable mixture to a blender or food processor.
Add the olive oil and vinegar.
Blend until you reach your desired consistency—some prefer a smooth soup, while others like it a bit chunky.
Season and adjust consistency:
Pour the blended mixture back into the bowl.
Stir in the salt, black pepper, cumin, and cayenne pepper if using.
Add tomato juice or cold water to achieve your preferred thickness.
Chill the gazpacho:
Cover the bowl with plastic wrap and refrigerate for at least 2 hours. Chilling allows the flavours to meld and the soup to become refreshing.
Serve:
Before serving, taste and adjust the seasoning if needed. Pour the gazpacho into chilled bowls or glasses. Garnish with fresh basil or parsley leaves. Drizzle a little extra olive oil on top if desired.
Optional toppings:
Diced avocado for creaminess
Croutons for crunch
Diced cucumber or bell peppers for extra texture
A dollop of sour cream or Greek yoghurt
Tips:
Use ripe tomatoes: The quality of your tomatoes greatly affects the flavour. Vine-ripened or heirloom tomatoes are excellent choices.
Customize to taste: Feel free to adjust the vegetables and seasonings. For instance, adding a small jalapeño can spice things up.
Make ahead: Gazpacho tastes even better the next day after the flavours have fully developed.
Enjoy your homemade gazpacho!
This summer, savour the joys of social gatherings and warm-weather cuisine while embracing a healthy and balanced approach to eating. With intention and preparation, you can truly celebrate the season in style — one nourishing bite at a time.