Summer brings sunshine, holidays, and an abundance of tempting snacks — from ice creams and lollies to smoothies, crisps, and fizzy drinks. While these treats are marketed as fun and refreshing, many are ultra-processed, packed with added sugars, seed oils, and artificial additives. Over time, these seemingly innocent indulgences can contribute to inflammation, digestive issues, unstable blood sugar, and low energy.
What’s Really in Your Favourite Summer Treats?
Take a closer look at the labels of supermarket ice creams or so-called “healthy” smoothies. You’ll often find ingredients like glucose syrup, artificial flavourings, thickeners, and emulsifiers — none of which your body needs. These ingredients may taste sweet, but they can dull your taste buds, damage your gut lining, and lead to long-term health issues, especially if consumed regularly.
Even savoury snacks aren’t exempt. Crisps and dips may contain highly inflammatory seed oils (like sunflower or rapeseed oil), preservatives, and hidden sugars — making them far from the wholesome, satisfying nibbles they claim to be.
The Good News: You Can Make Your Own – Better
The great news is that you can enjoy delicious summer snacks without compromising your health. Most classic treats — like ice cream, smoothies, and fruit lollies — can be made at home using whole ingredients and zero refined sugar.
For example:
- Smoothies: Blend frozen berries or cherries with coconut yoghurt or almond milk for a naturally sweet, creamy drink.
- Ice cream: Use bananas as a base and mix in cacao or nut butter — no added sugar required.
- Lollies: Purée fresh fruit and freeze in moulds for a hydrating, vitamin-rich snack.
Not only are these options nutrient-dense and free from harmful additives, but they also offer a fantastic opportunity to involve children in the kitchen. Kids are far more likely to enjoy healthy foods if they’ve helped to make them. You’re teaching them valuable life skills — and nurturing their long-term relationship with food.
Final Thoughts
Summer snacking doesn’t have to mean compromising your health. With a few tweaks and a little creativity, you can enjoy the season’s pleasures while nourishing your body and teaching your family healthier habits.
Your gut, brain, and energy levels will thank you.
Written by Milvia Pili (FNTP)
Nutritional Therapist | Blue Zone Nutrition
