A balanced diet is critical to maintaining good health any time of year, but summer presents unique challenges due to the warm weather and diverse food options available.

There is no need to fast or choose very restrictive diets to stay fit in the summer, these drastic solutions lead nowhere! They make you lose weight initially, but then you will return to your previous physical shape and weight. The diet must be balanced precisely because it should not last a week or a month, but in the long term.

To ensure a healthy and balanced diet during the summer months, here are some useful guidelines to follow.

Summer brings with it high temperatures and an increased risk of dehydration. Make sure you drink enough water throughout the day to stay hydrated. Water is the best choice to quench your thirst, but you can also consume unsweetened iced tea or fresh fruit drinks.

Seasonal fruit and vegetables
Summer offers a wide range of fresh fruits and vegetables . Make the most of this opportunity and incorporate a variety of fruits and vegetables into your daily diet. Choose seasonal produce such as watermelon, cantaloupe, peaches, strawberries, tomatoes, cucumbers and courgettes. They are rich in water and nutrients , helping you maintain an adequate balance of vitamins, minerals and antioxidants.

Apricots on basket

Fresh and light food
During the summer months, opt for light, fresh meals . Opt for salads, seafood dishes, grilled chicken and grilled vegetables. Avoid fried, heavy, high-calorie foods that can burden your digestive system and cause discomfort during hot days.

Limit foods high in saturated fats and added sugars
Sweets, ice cream, sweetened carbonated drinks and high-sugar products often contain high amounts of saturated fats and added sugars. Try to limit your consumption as refined sugars are bad for you, they don't fill you up but they make you heavy. Additionally, they can cause unwanted weight gain and increase the risk of chronic diseases such as diabetes and heart disease.

Lean proteins and complex carbohydrates
Be sure to include lean protein sources such as fish, chicken, turkey, legumes and tofu in your diet. Lean proteins help maintain muscle and provide a feeling of satiety. Also choose complex carbohydrates such as whole grains, brown rice and wholemeal pasta, which release energy gradually and keep you full for a longer period.

Healthy snacks
Snacks are often an important part of the summer routine. Opt for healthy snacks like fresh fruit, raw vegetables, Greek yogurt or dried fruit. Avoid snacks rich in additives and preservatives, and prefer natural snacks such as dried fruit bars, they are a very nutritious and healthy small snack that is convenient to always carry with you. With the Discovery Kit you can try 3 flavors of delicious and natural bars , with only 5 ingredients they are the healthy snack to always carry with you in summer.

Clemi's Market bars open

Do not exaggerate with the intake of alcoholic beverages
In summer, given the beautiful season, there is a tendency to have more aperitifs and parties, obviously everything can be done with balance. If you choose to drink alcohol, do so in moderation and remember to drink plenty of water to make up for the loss of fluids.

Do regular exercise
Summer offers the opportunity to be more active and do outdoor activities. Take advantage of this favorable climate and exercise regularly . Walk, swim, play sports or take part in outdoor fitness classes. Exercise not only helps burn calories, but also improves cardiovascular health and promotes overall well-being. Download ourfree workout plan , with our favorite workouts, healthy recipes and lots of tips.

Maintain a balanced lifestyle
A balanced diet in summer is not just limited to nutrition. It is important to adopt a balanced lifestyle overall . Get enough sleep to ensure your body rests and regenerates. Reduce stress with relaxing activities like yoga, meditation or reading. Try to maintain a balance between work, rest and free time.

Two people do yoga


The ideal, as at any time of the year, is to eat complete and balanced meals , always include:

  • A source of complex carbohydrates: pasta, bread, rice, spelled, preferably wholemeal because, as we have said, they provide long-lasting satiety
  • A source of lean animal or plant-based protein : choose from chicken, rabbit, turkey, fish, eggs, tofu, seitan or legumes for lunch or dinner, and yogurt for breakfast
  • A portion of vegetables : choose seasonal vegetables to benefit from all the properties of the vegetable. The portion varies depending on the person
  • Fruit : even for fruit, choose seasonal fruit for all the benefits it provides and the nutrients it contains. You can eat fruit as a snack or at the end of a meal.
  • Take into account the fibres : which make us feel full without weighing us down because they are not assimilated by our body, a food rich in fiber is oats

Here's an idea for a nutritious and balanced summer lunch, a fresh and delicious salad bowl.


While you can find some ideas on the benefits of breakfast in summer and fresh and nutritious recipes, a healthy and balanced breakfast is the best way to start a summer day and face the heat.

In conclusion, a balanced diet in summer requires a very careful selection of foods, so as not to remain weighed down, and instead to feel full and benefit from all their properties. A balanced diet is not achieved only at the table, it is important to take into account physical activity and mental well-being.
For a summer diet it is important to limit the consumption of sugars, because they are present both in sweets and ice cream, and in alcoholic drinks. Following these guidelines will help you maintain optimal health and fully enjoy the benefits of a healthy and enjoyable summer season.

It is essential to remember that you need to enjoy dinners with family or friends, without feeling bad because you are "going astray", enjoy the moment to the full and try to eat well in the following days. There is no healthy nutrition and diet without less healthy foods, give yourself an 80:20 ratio and enjoy moments of happiness and delicious foods.