There is some truth to the age old phrase, 'You are what you eat'. After all, we all know you can't out train a bad diet. So if you want to stay healthy this summer you should be making healthy choices with your daily diet. 

Not everyone's got the time to plan their meals when they're busy having fun in the sun though, so we've done the hard work for you and come up with three easy to make salads that incorporate all the vitamins and nutrients you need to stay healthy. 

Grilled salmon lettuce wraps

The NHS recommends at least two portions of fish each week, and salmon is an excellent choice as it's rich in protein, vitamins, minerals and omega-3 fatty acids. Grilling it is a healthy option because a lot of the fat drains away. 

Season the salmon with crushed black pepper, fresh lemon juice and chopped fresh tarragon and grill until the salmon is slightly golden. Then pack a large lettuce leaf with a bed of fresh spinach, which will top up the vitamins, minerals and antioxidants needed to keep your body healthy.

Garnish the salmon with the remaining lemon juice and place the salmon on the bed of spinach. If you just can't say no to mayonnaise opt for a low-calorie version. 

Vegetarian couscous salad

Couscous is a versatile addition to any meal and contains more protein than most other grains and 12% of your recommended daily allowance of carbohydrates in just one cup. Simply add your favourite vegetables to a generous bed of couscous and it's ready to eat - a genuinely healthy fast food.  

Our favourite vegetables include sliced peppers, which not only add a boost of flavour but are a great source of vitamin C, and nutrient-rich asparagus which contains antioxidants and B12, which is believed to improve your memory and mood.

You can also sprinkle on seeds which will help provide the essential fatty acids which are believed to help fight asthma, joint pain, depression, dementia, and much more. There are many options to choose from including crunchy pumpkin seeds, sunflower, and sesame seeds.

Pork and Sauerkraut salad

A sirloin or top loin pork chop is as lean as chicken and a great source of iron, potassium and other essential nutrients. Plus, pork is extremely tasty, of course. Simply season the pork with ground black pepper and grill for 20-25 minutes, turning occasionally until both sides are brown.

Add the pork to a bed of sauerkraut (shredded cabbage and sliced onion), which is something of a wonder food. As a rich source of fibre, probiotics and vitamins, it is believed to boost your immune system and possibly help fight cancer.

For more delicious summer food ideas, check out our 4 Healthy Summer Food Swaps.