1) How should we behave with food during vacation time?

There shouldn’t really be a difference between winter and summer when it comes to healthy eating habits.
That said, the arrival of summer and vacations can be a great motivation to start taking care of your diet and health.
Begin by following a balanced and personalized diet that suits your body and lifestyle.

2) Which foods should we prefer, and which should we avoid?

Focus on:

  • Seasonal fruit and vegetables
  • Whole grains
  • Fish
  • Lean meats

Avoid over-processed, overly fatty, or sugary foods. Balance and variety are key.

3) Can I enjoy an aperitivo while on vacation?

Absolutely, but in moderation.
Wine and prosecco are among the lower-calorie alcoholic beverages.
An occasional glass can replace a snack, but avoid pairing it with too many high-calorie appetizers.

4) What are some light, complete meal options for summer?

Choose meals with a good balance of carbohydrates, fats, and proteins, such as:

  • Couscous with tomatoes, arugula, and tuna
  • Black rice with zucchini and shrimp
  • Mixed salad with grilled chicken or turkey and a slice of whole grain bread

5) How should we incorporate fruit into our summer diet?

Fruit is essential and should be eaten regularly:

  • As a morning or afternoon snack
  • At breakfast
  • Or after meals

It helps keep you hydrated and nourished.

6) Hydration: how, how much, and when should we drink?

Aim to drink at least 2 liters of water per day, and even more depending on:

  • Outdoor temperature
  • Physical activity
  • Personal needs

If you struggle with plain water, try infusing it with lemon, mint, or ginger.

7) Sun and tanning: how can we protect ourselves through diet?

Support your skin with foods rich in:

  • Carotenoids (carrots, pumpkin, bell peppers, dark leafy greens)
  • Vitamin C (berries, citrus fruits, kiwi, tomatoes)
  • Omega-3 fatty acids (oily fish like salmon, and nuts)
  • Vitamin B (whole grains like rice, millet, farro)

8) Do I have to give up ice cream in the summer?

No!
You don’t have to give up anything completely.
An artisanal or fruit-based ice cream can be enjoyed every now and then, perhaps in place of a snack.

9) Summer and carb phobia: how to handle it?

The fear of carbohydrates is unfounded and not seasonal.
Carbs provide energy, so they should always be part of your diet—just choose the right kinds and portions.

10) Final advice for a better summer?

  • Maintain a healthy, balanced lifestyle
  • Eat a variety of seasonal foods in the right portions
  • Stay hydrated
  • Be active—even if it’s just beach games or hiking

That way, you can enjoy a gelato, an aperitivo, or a dinner out without guilt.