Your new summer food rules

Nutritionist Robbie Puddick reveals 10 eating hacks that will reduce hunger and boost energy levels - and still let you enjoy barbecues, picnics and all-inclusive buffets

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As the long summer rolls on, so does the national pastime of firing up the barbecue, dining al fresco or taking some picky bits to the park for a picnic.

And who doesn't enjoy eating tasty food and having a drink with friends and family?

But, it’s also these situations, when we're offered endless food choices or we're out of our usual routine, that can lead us to overeat as we don't want to feel as though we are missing out.

The good news is that with a few tweaks, the food we enjoy while having fun can be delicious and won't compromise our health.

When it comes to summer dining and parties, balance is key. And, by adding healthier options alongside our favourite foods, it means you won't head into autumn weighed down with regret.

But this isn't about restriction and calorie-counting.

Second Nature, an NHS-backed healthy eating plan I work with, has a simpler approach, focusing on giving you everything you needs to thrive.

Food is information. So if we send the right signals to our brain with what we're eating, it will respond by lowering our hunger and boosting energy levels.

Its approach ensures you're eating enough protein, fat and fibre to help you feel fuller for longer, so you're not having to reach for sugary snacks between meals. Here are some top tips for summer eating.

Master the balanced barbecue plate

Summer barbecues often focus heavily on meat and refined carbohydrates, but creating a more balanced plate will help you achieve your health goals while still enjoying your favourite foods.

Aim to fill half your plate with vegetables - try grilling vegetable skewers, corn on the cob, or foil packets of mixed veg alongside your proteins.

For the protein portion (about a quarter of your plate), opt for meat, fish or plant-based options like grilled tofu or meat alternatives such as veggie sausages.