July 2, 2024

Navigating Summer Eating Habits

Summer holidays are a cherished time to relax, socialize, and enjoy the outdoors. However, the extended daylight hours and numerous social gatherings can often lead to overeating. Unlike brief holiday periods like Christmas, the summer season stretches over weeks, making it easier to slip into prolonged unhealthy eating habits.

Longer summer days naturally extend the window for consuming calories. With more daylight, there are more opportunities to eat and drink, especially at social events like BBQs, picnics, and beach outings. These gatherings often feature high-calorie foods and sugary drinks, which can quickly add up. The constant availability of food and drink during these extended hours can make it challenging to maintain a balanced diet.

The social aspect of summer can lead to increased consumption of both food and alcohol. Alcohol not only adds empty calories but also lowers inhibitions, making it easier to overeat. To mitigate these effects, consider alternating between alcoholic beverages and calorie-free drinks like water or sparkling water. This simple strategy can help reduce overall calorie intake and prevent dehydration.

Focusing on protein-rich foods can also be beneficial. High-protein foods such as lean meats, beans, and nuts help keep you satiated for longer, reducing the likelihood of overeating. Including a source of protein in every meal can help control hunger and maintain energy levels throughout the day.

Maintaining a consistent sleep schedule is crucial during the summer months. The temptation to stay up later due to longer daylight can disrupt your circadian rhythm, leading to fatigue and increased cravings for unhealthy foods. Try to wake up at the same time each day to reset your internal clock. Early rising can help you feel tired earlier in the evening, aligning your sleep schedule with natural daylight patterns and keeping your circadian rhythm in check.

By being mindful of these factors and incorporating simple strategies, you can enjoy your summer holidays while maintaining a healthy lifestyle. The goal is not to deprive yourself but to find a balance that allows you to enjoy the season without compromising your health.


  1. Harvard T.H. Chan School of Public Health. (n.d.). The Nutrition Source: Protein.
  2. National Institute on Alcohol Abuse and Alcoholism. (n.d.). Alcohol and Nutrition