30 tips to feel your absolute best this summer

2. Pack in 30 plants

Eating 30 plant foods a week is believed to improve your health, as you're getting a wide range of nutrients that help balance your gut microbiome. You'll also get plenty of fibre, which supports good digestion, as well as other important nutrients and protective antioxidants. Find out more about how to eat 30 plant foods a week, and try our sesame tofu bowl.

3. Try the Mediterranean diet

Often hailed as one of the healthiest ways to eat, the Mediterranean diet focuses on eating plenty of good fats, such as olive oil, nuts and seeds, lean proteins and wholegrains, while minimising refined (white) carbohydrates and processed foods. It also includes lots of your favourite summer holiday foods. Give it a go with these delicious roast peppers stuffed with olives and goat's cheese, or check out 5 Mediterranean foods for better health.

4. Try outdoor swimming

Immersing yourself in cold water has many benefits for your body and mind. It reduces pain and inflammation, boosts your immune system and improves circulation, and is a brilliant way to explore new places. Discover the best outdoor swimming spots in the UK, including lidos, hidden coves and natural pools, as well as more about the benefits of cold water swimming.

5. Stay hydrated

It's vital that you stay hydrated all year round to help you feel your best, but during the warmer months, it can be hard to keep hydration levels up. Check out our best hydrating foods and give this refreshing watermelon and feta salad a go.

6. Get your protein fix

Protein is one of the three nutrients, along with fat and carbohydrates, that we need in larger amounts in our diet. Getting enough protein is essential for healthy bones and muscles, and supports good brain health, too. Browse our high-protein meals and give these sriracha salmon power bowls a go.

7. Spruce up your salads

There's no such thing as a sad salad when it comes to our crunchy, colourful, healthy salad recipes. With the right balance of protein, carbs and fresh veg, this summer butter bean salad is a must-try.

8. Eat the rainbow

Eating the rainbow refers to eating a range of different coloured fruits and vegetables every day. Doing so means you'll get plenty of nutrients, vitamins and minerals – all have different benefits to your health. Get started with our healthy, colourful recipes, including this smoked tofu salad with sesame dressing.

9. Improve your morning coffee routine

From the moment we get out of bed to how we brew and drink coffee, these choices shape our mood, concentration and wellbeing, as well as improve productivity. A few simple tweaks to your coffee routine can put you in the best mindset for work, parenting, training or anything else life throws your way. This summer, learn how to nail the perfect iced coffee.

10. Treat yourself

The key to sticking to a healthy eating plan long-term is allowing for those all-important treats. If you're too restrictive with your diet, you will only end up craving and bingeing the foods you've tried to cut out completely. Be inspired by our delicious summer desserts – we think you'll love this almond and Amalfi lemon cake.

11. Boost your mood with food

If you feel like your mood could do with a boost, don't be tempted to reach for sugary treats. There are more nourishing food choices to help you feel more positive. Vitamin D, also called the sunshine vitamin, is associated with better moods. It's found in oily fish and egg yolks, so try our hot pepper caponata baked eggs and see all our egg recipes.

12. Focus on fish

Oily varieties of fish, including salmon, sardines and tuna, are rich in omega-3 fatty acids, which help protect against heart disease and support brain function. Aim to include at least two portions a week in your diet. Check out our healthy fish recipes for ideas and enjoy this tuna and tomato salad with olives for a light lunch.

13. Share the love

Cooking for a friend or loved one can be a wonderful way to spend your time. Browse our best summer dinners, then sit down together to share a meal. This Mediterranean chicken traybake is always a winner.

14. Beat hay fever

Did you know there are some foods you can eat that help ease hay fever symptoms? Pineapple contains an enzyme called bromelain, which can soothe the irritation and inflammation associated with hay fever. Try our zesty pineapple smoothie and check out more foods to help fight seasonal allergies.

15. Curate an evening ritual

Getting a good night’s sleep is important to keep us energised throughout the day and support brain function. It also impacts our immune system, metabolism and hormonal balance. To help you wind down, try introducing a relaxing evening ritual. You could make a soothing cup of herbal tea, try a face mask, write in a journal or light a fragranced candle in your bedroom.

16. Stay satisfied

Keeping an eye on calories can be important if you are looking to lose weight, but should never leave you feeling hungry. Our low-calorie meals include lean proteins, such as chicken and fish, as well as vegetables and wholegrains that are full of fibre to help keep you full. Give our chicken satay noodle salad a go.

17. No need to cook

When it's too hot to cook, you only need to assemble a few fresh ingredients to make a delicious meal. Browse our best healthy no-cook recipes for more ideas like this colourful za'atar chopped salad with creamy tahini and yogurt dressing.

18. Get foraging

Foraging is a great way to get outdoors and soak up the healing powers of nature. Whether you're a well-seasoned forager or are new to it, give our podcast a listen and learn which foods are safe to forage and which are best avoided. Elderflowers are prime at the start of summer and work beautifully in cordials, later turning into purple-coloured elderberries.

19. Find your morning ritual

Get your day off to a good start by following a morning ritual. Try setting a positive intention, doing some light stretches or sipping on matcha tea if you're in need of a boost – it's packed with protective plant compounds and provides a hit of energy.

20. Try vegan

Whether you go full-time vegan or make one day a week plant-based, you'll benefit from eating plenty of nutritious meals. We've got lots of easy vegan summer meals. This sunblush tomato and olive vegan paella brings all the summery flavours and looks great as the centrepiece to a dinner party spread out in the garden.

21. Sip smoothies

Smoothies are a great way to use up any fruit you have in the fridge or freezer, plus they are packed with nutrients. You can scale up the sweetness by adding a few dates, or go green with a handful of spinach or kale. Our healthy green smoothie has avocado and fresh lime, too. Take a look at our full selection of smoothies.

22. Don't skip the barbecue

Sausages and burgers might not be the healthiest choice, but don't worry, there's no need to skip the barbecue with our healthier versions of BBQ classics, like these vegetarian flatbreads topped with courgette, peas, asparagus and ricotta.

23. Boost your brain power

There are certain foods that can support brain health, including eggs, nuts and broccoli. Broccoli is a useful source of vitamin K, which is known to enhance cognitive function and improve brain power. Enjoy it in these crunchy, wholesome broccoli and peanut soba noodles.

24. Practice mindful eating

Mindful eating is often thought of as the antidote to dieting, as it involves tuning in to hunger cues and paying attention when we eat. This can help us make better food choices and avoid overeating. It's also believed to help improve digestion, regulate our appetite and help us really enjoy our food. Read more about what being mindful is and why you should try it.

25. Go booze-free

Skip the hangover without missing out on any of the fun with our delicious alcohol-free mocktails. This minty virgin mojito is perfect for sipping in the sun.

26. Summer self-care rituals

Summer can be a busy time, so make sure you take a moment for yourself to do something that benefits your mind and body. This could be taking a walk outside, practising yoga or meditation. Forest bathing is a Japanese relaxation practice that involves being calm and quiet among trees and observing the sights, sounds and smells of nature. Take inspiration from the olive team's self-care rituals.

27. Don't miss out on pasta

There's no need to stop eating pasta just because you're trying to eat well. We have plenty of healthy pasta recipes, including this prawn linguine with ’nduja.

28. Spend more time outside with our quick, healthy recipes

Have a meal on the table in minutes with our quick, healthy recipes. This orzo, bean and tuna salad is delicious, filling and quick to prepare, so you can spend more time making the most of the sunshine.

29. Pack up a picnic

Eating al fresco is a great way to get outside and enjoy the sunshine, plus it's a chance to try our delicious picnic recipes. Try not to overdo it on the unhealthy sausage rolls, instead choosing wholesome recipes like this easy butter bean dip with crackers and crudités. Not only will you get protein from the beans, you'll get a dose of good fats, too.

30. Improve your gut health

Whether you're someone who suffers from digestive issues or want to improve your overall wellbeing, you'd be wise to start with the gut. Evidence shows there's a connection between a balanced gut and good mood, effective immunity and more. For a breakfast that contains plenty of gut health foods, try miso chickpeas and avocado on toast. Chickpeas are high in fibre, which supports good digestion, while miso is a gut-supporting fermented food.