Foods you should eat and the ones you should avoid to have a healthy bikini body

Everyone loves the beach but for us girls summer and beach season means we need to show our bodies and look great in our new bikinis. Here we give you some advice in what foods to eat and what to avoid in order to look and feel gorgeous and healthy on your next vacation.

Foods to eat

Leafy Greens

Adding leafy greens to your food is a great way to add volume to your meals without the calories. They are full with nutrients like Vitamin C, A, K, calcium, iron, magnesium, potassium and fiber. They are also cheap and easy to incorporate to any dish.


Salmon is a fish that is naturally low in calories, sodium and saturated fat and is a good source of protein, vitamins, niacin and omega-3. Salmon also has great anti-inflammatory qualities.

Greek Yogurt

A small container of Greek yogurt has 0% fat and 18g of protein, probiotics and calcium necessary for your health. People who want gluten-free foods, vegetarians, diabetics and even those who are lactose intolerant can also have Greek yogurt. If you find it too boring, you can add fresh fruit to turn it into a healthy parfait.


Quinoa is a seed but its texture is like a grain, so you can use this super food as a healthy alternative to rice or pasta. Quinoa contains all nine essential amino acids and is full of fiber, antioxidants, vitamins and minerals.


Nuts are full of healthy fats, vitamins, minerals and antioxidants. Eating salt free raw nuts like almonds or walnuts can reduce your risk of heart disease, can help you loose weight naturally and can even prevent breast cancer.


Eggs are full of amino acids, fat and protein that can help to make you fell full and avoid overeating. Eggs can also help to build muscle and burn fat giving you a toned body and a healthy looking physique. You can eat eggs with almost any food at any time of the day not just with breakfast.

Berries, Pineapple, Grapefruit, Pears and Apples

Of course fruits are always recommended but not all fruits are good for your body and skin: Pineapple for example, is good for reducing gas and bloating, grapefruit contains vitamin C and is good for hydration and for skin health. Pears are also good for keeping your digestion healthy and apples are good for reducing cellulite and eliminating fatty deposits in the body.


Asparagus are one of the healthiest greens available and also taste good. They are a good source of vitamins C and K and can help with your blood sugar levels. They can also help with digestion and reduce water retention and bloating.

Foods to avoid


Sushi may seem like a healthy option but not all sushi is good for you. Some have sauces, cream cheese or are deep-fried. You can have sushi but order the veggie options, avoid tempura and even go for rolls prepared with brown rice.


Pretzels are famous for being low-fat but they are full of sodium which can result in water retention and bloating. They lack any good or healthy nutrients making you even more hungry and wanting more.


In the past a good healthy advice was to replace butter with margarine but this is not recommended anymore. Margarine is full of trans fat which contributes to weight gain and cardiovascular disease.

Fruit Juices

Fruit juices may seem like a healthy option but they actually contain a lot of sugar that can be very bad for your blood sugar level. They also contain calories making difficult to maintain a healthy weight. If you can’t live without some orange juice in the morning, try diluting it with water.

Soy Sauce

Soy sauce is also very salty and contains a lot of sodium that can cause bloating and water retention. If you want to look good in your new bikini try replacing soy sauce with a sesame oil dressing.

Foods made with white flour

Anything made with white flour is bad for your weight and your health and must be avoided if you want to look and feel good. Our bodies recognize flour as sugar and store it completely; this makes you feel hungrier and crave even more sugar!


Bacon is one of the unhealthiest processed foods out there even though some nutritionists include them in their programs. It contains high quantities of sodium and nitrates used to preserve color that if fried or baked can even become carcinogenic.

Ice Cream

Ice cream is synonymous with the beach and the summer but is one of the unhealthiest foods you can have. Just one cup of ice cream can have more tan 300 calories and is full of saturated fat and cholesterol. Try having low fat or non-fat ice cream, Greek yogurt of fruit parfaits instead.

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