My Top 5 Summer Foods for Weight Loss


Summer is one of my favourite times of the year – not just because there’s no white stuff on the ground and it doesn’t takes me half an hour to get the kids dressed before leaving the house ­­­– but because there are so many local, delicious fruits & vegetables available this time of year.

This is my second year growing my own garden and I have to say there is nothing better than eating something that you have grown in your own backyard! I definitely do not have green fingers but even I managed to grow a small selection of vegetables last year, so if I can do it – you can, give it a try next year!

I wanted to share with you my top 5 summer foods for weight loss. Eating these will help keep your weight in check and leave you feeling 100% satisfied and if you can, buy them from local farmers as this will reduce your ecological footprint and help make the earth a happy place.


There are an abundance of local cucumbers to be found in the summer. Cucumbers are low in calories   (only 14 calories per cup) and high in nutrients, so are very filling. They also have a high water content and a natural cleansing effect on your body.

Use cucumbers to make a summer cooler: in a large pitcher of water add a whole lemon, thinly sliced, a whole cucumber, thinly sliced, and some fresh mint leaves. Cool for a minimum of 1 hour in the fridge before serving.


Sprouts are high in fibre & protein and low in calories, so they can help you feel full while keeping your blood sugar under control and curbing those cravings!

My favourites are sunflower and pea sprouts. I add them to salads, sandwiches, and even throw a handful in my smoothies!

Leafy Greens

If you know me, you will know that I am always raving about leafy greens, my favourites being spinach & kale. They are high in fibre and nutrients, especially magnesium, B-vitamins.

I make a green juice & smoothie every day which includes between 4-5 servings of leafy greens alone. Try adding a handful of romaine or spinach to your smoothie today!


It’s not just an old wives tale! Research shows that eating an apple a day can keep the doctor away and benefit weight loss. This is because apples are low on the Glycemic Index and do not cause those nasty blood sugar highs and crashes. They are also low in calories (one medium apple contains 81 calories) and high in fibre and other nutrients which help give you energy.

For a healthy breakfast or snack add diced apple to plain greek yogurt, chopped walnuts & some raw honey (if needed).


Watermelon is the perfect food for weight loss, it is nutritious, it tastes great, and it is low in calories. One cup of watermelon contains only 49 calories! Like cucumbers, watermelons have a high water content so they are refreshing as well as satisfying.

For a frozen treat, puree some watermelon and freeze it in ice cube trays. Once frozen, put in a blender and pulse until it has a slushy-like consistency.  You could also blend some watermelon with fresh mint leaves and enjoy a watermelon mocktail!

I hope you enjoy incorporating the above foods into your diets this summer and feeling good about eating them.

If you like this blog, please share with your family & friends and if you have any questions about this or any other nutritional issues, please contact me using Facebook or email or leaving a comment using the icon to the right of this article.



Happy Eating!

Melanie Grime RHN


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