Food isn't a test to pass: 5 tips for enjoying summer meals without feeling guilty.

It's summer , it's hot, imagine you're on the beach with friends for a walk. Everyone's getting an ice cream, and after a moment of hesitation, you decide to try it too. But shortly after tasting it, it arrives: guilt . As if that crunchy cone had shattered months of effort and "good habits." And it is precisely in this scenario that the advice of Serenis , an online platform for mental and physical health, comes into play. Thanks to its experts, it has provided a practical guide for experiencing food lightly and without regrets .

With the arrival of summer , daily habits change, and so does our diet: eating out becomes almost an unwritten rule, partly because the heat reduces appetite and the desire to cook. The solution? Sunset aperitifs, pizza dinners, and local festivals. These are spaces of freedom , but also fertile ground for profound self-criticism .

"Nutrition is deeply connected to the emotional sphere, and summer , with its increased social exposure and changes in habits, can bring out fragility and insecurities . Many people tend to experience food as a measure of their self-discipline. Indulging in something "unexpected" can bring out emotions such as anxiety, guilt, or inadequacy , undermining mental well-being," explains Psychotherapist and Director of Training at Serenis, Dr. Martina Migliore .

So is there a key to feeling as light as summer ? Yes, and it involves rethinking how we interpret what we eat. Food isn't a test to be overcome , nor a weakness to be contained: it's part of our daily lives, but also of our happiness. Eating mindfully doesn't mean being rigid. Biologist and Nutritionist at Serenis, Dr. Milena Frontini , also reminds us of this, encouraging us to abandon the mindset of renunciation: "Eating with pleasure isn't a mistake. The idea that you always have to 'compensate' for something you've eaten is a widespread, but harmful, narrative. In reality, health—physical and mental—is also built through a balanced relationship with food , which includes taste, variety, and freedom of choice."

Five tips for feeling good about yourself

“Should I really eat this?” is a recurring thought during the summer.

Here are five tips for enjoying summer food without feeling guilty:

1. Listen to your body, not the scale : hunger, satiety, and desire are signals to be welcomed, not controlled. Learning to listen to yourself is the first step to feeling good. 2. There are no "good" or "bad" foods: avoid rigid labels. Every food can have a role, even the one you consider a "treat." 3. Allow yourself pleasure without justification: you don't have to "deserve" an ice cream. Eating something good is already, in itself, a legitimate need. 4. Stop thinking of food as a reward or a punishment: a hearty lunch doesn't require "compensation." Balance also means knowing that you don't need to fix things, but to welcome them. 5. Cultivate kindness towards yourself: well-being begins with how you talk to yourself. Avoid internal judgments and remember that freedom also lies in how you live your desires.

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