The Best and Worst Picky Bits and Tipples for a Healthier Summer Spread
As the UK prepares for a bank holiday weekend with temperatures expected to be ‘hotter than Athens’, it’s time to think about what to serve at your next BBQ or picky tea. While the temptation to indulge in classic summer foods is strong, health experts are reminding us that it’s possible to enjoy delicious meals without compromising on nutrition.
Steve Bennett, founder of Clubwell, and Hira Malik of Oushk Pharmacy have shared their insights on how to create a balanced spread that keeps you satisfied and energized without the post-meal grogginess. Their advice focuses on choosing foods and drinks that offer more nutritional value while still being enjoyable.
What to Avoid
Food
Mini Sausage Rolls
These small pastries are high in ultra-processed foods (UPFs), calories, and salt. Despite their popularity, they are not the best choice for a balanced meal as they can lead to overeating without providing much satisfaction.
Cheese Spread
Many store-bought cheese spreads are heavily processed and lack the nutritional benefits of traditional cheese. Opting for a small portion of real cheddar, Brie, or Parmesan is a better alternative.
Cured Meats
While they provide protein, cured meats are often high in salt and nitrates. They should be consumed occasionally rather than regularly.
Samosas
Depending on the preparation method, samosas can be high in UPFs and calories. They are best enjoyed in moderation due to their tendency to cause bloating.
Crisps
High in salt and fat, crisps are not very satisfying nutritionally. Alternatives like salted nuts or vegetable sticks are better choices.
Drinks
Tinned Cocktails
These drinks are loaded with sugar and preservatives. Two cans can contain as much sugar as three doughnuts, making them one of the worst options.
Full-Sugar Cola or Lemonade
Despite their fizzy appeal, these drinks deliver a large amount of sugar quickly. Swapping them for water or lower-sugar alternatives can make a significant difference.
Pimm’s (with lemonade)
While a British summer classic, Pimm’s is full of sugar. Using diet lemonade or soda water with cucumber and mint creates a lighter version.
Aperol Spritz
This drink contains a significant amount of sugar and is often perceived as a lighter option. It’s best enjoyed occasionally.
Lager
Low in sugar but calorie-dense, lager can easily add up without you realizing it.
Canned Mocktail
The alcohol-free label can be misleading. Many canned mocktails still contain high levels of sugar and additives.
What to Go For Instead
Food
Olives
Rich in monounsaturated fats and polyphenols, olives are a great whole-food option. However, they are high in salt, so portion control is important.
Spanish Omelette
Made from simple ingredients, this dish provides protein and is filling enough to prevent constant snacking.
Hummus
With vegetables, hummus offers fibre, plant protein, and healthy fats. Checking the label for a short ingredient list is recommended.
Carrot and Celery Sticks
High in fibre and water, these sticks work well with dips and encourage healthier eating habits.
Coleslaw (Homemade)
Homemade coleslaw can be a good source of fibre and vegetables. Shop-bought versions are often highly processed, so checking the ingredients is essential.
Chicken Skewers
A great source of protein, chicken skewers should be prepared with care to avoid sweet or salty marinades.
Drinks
Hugo Spritz
Slightly lighter than an Aperol spritz, this drink is still fairly sugary. Reducing the cordial content can help cut down on sugar.
Gin and Tonic
Choosing a slimline tonic reduces the sugar and calorie content significantly. This makes it a smarter choice when paired with a lower-sugar mixer.
Prosecco
One of the lightest alcoholic options, Prosecco has relatively few calories and very little sugar compared to many other summer drinks.
Freshly Squeezed Juice
Better than fizzy drinks, freshly squeezed juice is still high in sugar. Keeping portions small and pairing it with meals is the best approach.
Sparkling Water (with citrus, mint or berries)
This is the strongest drinks option nutritionally, supporting hydration without added sugar or alcohol.
Healthy Swaps for Popular Picky Bits and BBQ Classics
Swap Ready-Made Burgers for Homemade Patties
Making your own patties using lean minced beef or turkey gives you full control over the ingredients. Adding spices like paprika, garlic powder, or cumin enhances the flavor.
Make Your Own Raw Slaw
Pre-packaged coleslaw can be high in sugar and processed ingredients. Making your own allows for more control over the ingredients and adds more nutrients.
Try a Homemade Roasted Potato Salad
Roasting potatoes and mixing them with fresh vegetables creates a healthier alternative to traditional potato salads.
Ditch Processed Buns for Better Alternatives
Wholegrain buns or lettuce wraps are better options than store-bought buns, which are often packed with additives and sugar.
Upgrade Your Sauces
Making your own sauces using natural ingredients like tomatoes, vinegar, and herbs is a healthier and more satisfying alternative to bottled options.
By making these swaps, you can enjoy a more balanced and nutritious summer spread without sacrificing taste.
