Summer is the season for outdoor fun, barbecues, and beach trips. As the temperatures rise, it is important to eat foods that will keep you hydrated and energized. Some foods can help you beat the heat while others may leave you feeling dehydrated and sluggish. This comprehensive guide will explore the best summer foods, as well as those to avoid.
What to Eat?
Hydrating fruits: Incorporate watermelon into your diet. Also, strawberries, oranges, cucumbers and watermelon are all hydrating. These fruits are high in water, which helps you to stay hydrated during hot weather. These fruits are also packed with essential vitamins and minerals that promote overall health.
Leafy Greens:
Leafy greens such as spinach, kale and lettuce are great for cooling you down. They are low in calories and high in water, so they keep you cool. These vegetables are also rich in vitamin C which is essential to immune health and helps you stay healthy during the summer.
Cooling Drinks:
Keep hydrated by drinking refreshing drinks like herbal tea, lemonade and coconut water. Coconut water, a drink rich in electrolytes and natural fluids, is perfect to replenish lost fluids during hot weather. Lemonade, made with freshly squeezed juice, is a great source of vitamin C. It also helps to quench your thirst. Cold herbal teas such as mint or chamomile are a great way to stay hydrated.
Cold Soups:
Cool down with soups like gazpacho and cucumber soup. These cold soups not only taste great but are also full of vegetables and essential nutrients. They’re also easy to make and can be eaten as a snack or light meal.
Grilled vegetables and lean proteins:
Grill vegetables such as zucchini, bell peppers and corn on the ear for a delicious summer barbecue. Combine them with proteins like chicken breasts, fish or tofu to create a balanced, nutritious meal. Grilling gives food a smoky taste without adding any extra calories. It is a healthier way to cook in the summer.
Frozen Treats:
Enjoy homemade frozen treats such as fruit popsicles and frozen yogurt. Blend your favorite fruit with coconut milk or yogurt, pour it into molds and freeze to make a refreshing snack for summer. These homemade snacks are healthier than store-bought treats because they contain less sugar and preservatives.
Whole Grain:
Include whole grains such as quinoa and brown rice in your summer meal plans. These grains will keep you fuller and more satisfied for a longer period of time. These grains are also high in fiber. Fiber helps digestion and promotes gut health.
Healthy Fats:
Avocados, nuts and seeds are all good sources of healthy fats. These foods not only taste great, but they also contain essential fatty acid that supports heart health and brain functions. Sprinkle nuts and seeds on yogurt, oatmeal or avocado for an extra nutritional boost. Or spread nut butter onto whole grain toast.
What to avoid:
Sugary Drinks:
Avoid sugary drinks such as soda, fruit juices and energy drinks. These drinks are loaded with sugar, which can cause dehydration or energy crashes. To stay hydrated, opt for homemade fruit-infused waters, herbal teas or water.
Foods that are heavy and greasy:
Avoid greasy and heavy foods such as fried snacks, hamburgers and creamy sauces. These foods will make you feel heavy and sluggish during the summer heat. Choose lighter foods like salads, grilled vegetables and lean protein to maintain your energy without feeling heavy.
Packaged and processed snacks:
Limit your consumption of packaged and processed snacks such as chips, cookies and candy bars. These snacks can be high in sugars, unhealthy fats and preservatives that cause inflammation and bloating. Snack on healthier options like air-popped popcorn, fresh fruit or nuts.
Alcoholic Beverages
Alcohol can impair judgement and dehydrate your body, even in hot temperatures. To avoid dehydration, limit alcohol consumption and replace it with water or other hydrating drinks.
Spicy foods:
Spices can raise your body temperature, making you sweat more. This is not ideal for hot summer days. To stay cool, choose milder dishes instead of spicy ones.
Eat the right foods to stay cool, hydrated and energized during summer. You can beat the summer heat by incorporating hydrating foods, leafy vegetables, cooling drinks, and grilled veggies into your diet. This will also support your health and overall well-being. Avoid sugary drinks, greasy and heavy foods, processed snack food, and excessive alcohol to feel your best throughout the summer. These tips will help you make the most out of summer and eat delicious, nutritious foods that will keep you feeling refreshed and rejuvenated.