Summer 2026 has arrived. We've packed away our winter clothes, rolled up the rugs, and started sneaking glances at the bag containing our favorite swimsuits. For many, this brings back fond memories of summer 2025, while for others it sparks some anxiety about the months ahead.

Although a balanced, healthy diet and regular physical activity should ideally be lifelong habits rather than seasonal goals, there are still practical strategies that can help improve body composition—even if we're making changes at the last minute.

It is important to clarify that the most effective approach to improving body composition is maintaining a calorie deficit combined with adequate protein intake and regular exercise. Achieving this goal does not require extreme restrictive diets or exhausting workout routines. Instead, small and targeted lifestyle changes can make a significant difference.

Let's start with our dietary pattern. We live in Greece, one of the world's most iconic Mediterranean countries, attracting millions of visitors every summer. Ironically, however, the typical Greek diet today is far from truly Mediterranean.

The Mediterranean diet emphasizes a generous intake of fruits and vegetables, which are naturally rich in dietary fiber. Fiber promotes satiety, helping us feel full for longer while contributing relatively few calories—especially vegetables, which provide a high food volume with minimal energy intake. Fruits and vegetables are also packed with vitamins that possess powerful antioxidant properties, including vitamins C and A.

Extra Tip: Add more color to your plate and increase your vegetable intake! A colorful plate is one of the simplest ways to ensure you're consuming a wide variety of essential nutrients. Increasing the proportion of vegetables in your meals also allows you to eat larger portions while consuming fewer calories overall.

Seasonal summer fruits include strawberries, watermelon, melon, peaches, nectarines, apricots, and cherries. Seasonal vegetables include cucumbers, tomatoes, green beans, eggplants, peppers, carrots, and zucchini.

The Mediterranean diet also recommends consuming legumes two to three times per week. Like vegetables, legumes are high in dietary fiber. Furthermore, when combined with grains such as rice, they provide a complete protein source containing all essential amino acids.

Extra Tip: Use legumes in refreshing summer salads with fresh vegetables, fruit (especially citrus fruits rich in vitamin C), and low-fat cheeses such as cottage cheese or anthotyro.

When it comes to improving body composition, protein plays the leading role—as its name suggests. Muscle tissue is metabolically active, meaning it continues to burn calories even while the body is at rest, contributing to a higher metabolic rate. Building and maintaining muscle requires regular exercise under professional guidance, while adequate protein intake supports muscle recovery and growth. Excellent protein sources include fish, dairy products, poultry, eggs, whey protein, and combinations of legumes and whole grains.

Water! Perhaps the most underestimated nutrient, despite being the most abundant component of the human body. Water participates in countless vital physiological processes. During the summer months, higher temperatures increase sweat losses, making adequate hydration even more important. A general recommendation is to consume 8–10 glasses of water per day, although individual requirements increase significantly in people who exercise regularly, especially outdoors or in hot environments.

Size does matter! Portion size remains one of the most important factors in improving body composition. A practical approach is to visualize your plate: half should consist of vegetables, while the remaining half is divided equally between carbohydrates (such as pasta, rice, potatoes, or bread) and protein-rich foods (fish, meat, dairy products, eggs, etc.). This simple method helps control food portions without the need for weighing or calorie counting.

And once we've put on our swimsuits and headed to the beach... the second challenge begins! Have you ever seen a Norwegian tourist the day after their first swim under the Greek sun? We don't want that...

Excessive sun exposure without protection allows ultraviolet (UV) radiation to penetrate deep into the skin. This accelerates skin aging, contributes to wrinkle formation, and significantly increases the risk of skin cancer. Therefore, sun exposure should always be planned responsibly, using sunscreen and avoiding the peak hours of solar radiation.

Vitamin D—a vitamin-hormone with numerous functions in metabolism, bone health, immune function, and muscle performance—is synthesized naturally by the body following sun exposure. However, producing sufficient vitamin D does not require spending two or three hours in the sun, nor sunbathing at 2:00 p.m. During the summer, just 15–20 minutes of sun exposure early in the morning (before 9:00 a.m.) is generally sufficient for vitamin D synthesis.

Nutrition also plays an important role in protecting the skin. Fruits such as cherries, strawberries, pomegranates, and berries are rich in antioxidants, helping neutralize the free radicals generated by excessive UV exposure. Vegetables including carrots, spinach, and peppers provide high amounts of vitamin C and beta-carotene, both of which contribute to maintaining healthy skin.

Adequate hydration is equally important for preserving skin health, making sufficient water intake essential throughout the summer.

Summer is undoubtedly one of the most beautiful seasons of the year—if not the most beautiful. The days are longer, the weather is wonderful, and there are endless opportunities to create unforgettable memories with the people we love.

Our primary goal should be to fully enjoy this special time of year while maintaining the balance of a healthy lifestyle that includes nutritious eating and regular physical activity.

Have a wonderful summer!

Manos Smyrlakis
Registered Dietitian – Nutritionist