Healthy Food Tips for Summer: A Guide to Beat the Heat and Stay Fit

Summer healthy Food

As the weather gets warmer, people tend to eat out and attend celebrations and events more frequently. The days are around when the scorching sun and humid days will leave you frustrated. The harsh climate can grain off your energy and make you feel low. Therefore, to avoid this it is important to follow some healthy food tips for summers. Some studies reveal that nearly half of consumers eat out more frequently in the summer, often on a weekly basis. Well, there is no restriction on eating out in summers. All you need to do is follow some healthy food tips for summer and you are good to go. In this blog, you will get t know what all you should eat in summers to beat the heat and stay fit. Let’s dig in.

Top Healthy Food Tips for Summer

Following a healthy diet plan is a must to beat the heat stress during summers. Here are some amazing healthy food tips for summer:

Bring Healthy Food to Social Gatherings

Social-Gathering

Attending a social gathering that involves food? Bring a healthy side dish to share. Therefore, if too many of the foods offered are unhealthy, you can always fall back on your nutritious side dish as a go-to option to stay lean. What all you can consider bringing is:

  • Vegetable salad with protein
  • Vegetable tray or side dish
  • Fruit plate
  • Mixed nut
  • Chicken or fish for grilling

Therefore, these nutrient-dense foods can help you stay fit during the hot summer days.

Limit or Avoid Alcoholic Drinks

Avoid-Drinks

A high intake of alcohol can lead to weight gain due to its 7 calories per gram (compared to the 4 calories in carbohydrates and protein). Alcohol may sound tempting during summer social gatherings, but some mixed or frozen drinks can contain as much as 500 calories or more per serving. During the summer months, choose low-calorie drinks like light beer, a small glass of wine, or hard liquor mixed with calorie-free club soda or ice. Avoid drinking more than one drink at a time and consume water before and after drinking alcohol. Moreover, if you opt for avoiding alcohol intake, nothing can be greater than that. The beverages that you can add to your summer diet plan to avoid alcohol intake are:

  • Watermelon Juice
  • Lemonade
  • Aam Panna
  • Butter Milk
  • Coconut Water
  • Sugarcane Juice etc.

 A Must-Follow Healthy Food Tips for Summer

Stay hydrated

Dehydration can occur when you don’t drink enough water, but it can also make you eat more calories and decrease your weight loss and physical activity goals. In the summer heat, drinking too little water can make you fatigued, dizzy, and overheated when you exercise. During the summer months, drinking plenty of water will help you feel energized and eat less during meals. But how much water intake is enough? The average woman needs at least 12 cups of fluid a day. Drink 2 cups of water before meals and 2-4 cups when you wake up to stay hydrated and reduce your risk of overeating.

Dine Out Smartly

Dine Out Smartly

If you are on vacation, traveling for another reason, or simply dining out this summer season, make sure to follow these summer nutritional tips. Examples include:

  • Choosing a protein-rich salad with chicken, fish, shrimp, eggs, or other vegetables
  • You should always order salad dressing on the side
  • Avoid fried foods (onion rings, French fries, mozzarella sticks, fried chicken, etc.)
  • Desserts aren’t necessary
  • Avoid or limit alcohol consumption
  • Avoid ordering meals that contain highly processed meats such as ham, sausage, hot dogs, or deli meats
  • When possible, avoid ketchup, gravy, and sweet salad dressings
  • Instead of cream soups, opt for broth-based soups
  • Steer clear of fatty meat cuts.

Generally, eating at home is healthier than going to a restaurant, but you can still maintain a healthy weight by ordering smartly when dining out.

Prepare Healthy Vacation Snacks

vacation Snacks

Summer vacation is not the time to indulge in unhealthy eating habits. Pack healthy snacks and meals when dining out. If you are planning a summer vacation, bring these nutrient-dense foods with you:

  • Nuts or seeds
  • Fresh fruits or dry fruits
  • Reduced-fat string cheese
  • Yogurt
  • Fresh veggies
  • Peanut, sunflower, almond butter, etc.

You can avoid overeating and pack on the pounds by keeping healthy snacks on hand during your next vacation. Moreover, apart from foodstuff, if you need assistance with what and how to pack for your vacation, check out my previous blog The Major Packing Mistakes – You Need to Avoid on a Flight 

Keep Fresh Fruits and Vegetables on Hand

healthy food

Take healthy foods with you to your children’s sports games, vacations, and social gatherings. As a result, you and your family will be able to satisfy your sweet tooth without adding extra calories, maintain electrolytes, and stay in good health.

Therefore, these are the major healthy food tips for summers that you can’t skip. Now let’s move on to see which foods and beverages you should add to your diet during summers.

Reduce the Intake of Processed Food

processed food intake

Credit: www.nhs.uk

A high intake of alcohol can lead to weight gain due to its 7 calories per gram (compared to the 4 calories in carbohydrates and protein). Alcohol may sound tempting during summer social gatherings, but some mixed or frozen alcoholic drinks can contain as much as 500 calories or more per serving. During the summer months, choose low-calorie drinks like light beer, a small glass of wine, or hard liquor mixed with calorie-free club soda or ice. 

Avoid drinking more than one drink at a time and consume water before and after drinking alcohol. Moreover, if you opt for avoiding alcohol intake, nothing can be greater than that. The beverages that you can add to your summer diet plan to avoid alcohol intake are:

  • Watermelon Juice
  • Lemonade
  • Aam Panna
  • Butter Milk
  • Coconut Water
  • Sugarcane Juice etc.

Food & Beverages to Add in Summer Diet

Healthy Diet

Is the food, juice, fruit, and vegetable you’re choosing right for summer? Check out these summer must-haves:

Lauki or Bottle Gourd

Weight loss is extremely popular with this. Calcium, magnesium, Vitamin A, C, and folate are abundant in it. As a superhero vegetable, it is an excellent blood purifier and helps lower blood pressure.

Salad Leaves

To make a great summer salad, mix amaranth leaves, rocket leaves, basil, and other summer herbs in a salad bowl and top it off with a yogurt dressing. These ingredients are light and high in nutrition.

Aam Panna

Drinking two glasses of Aam Panna can help with digestion and constipation, as well as irritable bowel syndrome (IBS). also, you can prepare this at home to make sure that the sugar and salt amounts are correct.

Mint Water with Lemon

The combination of two drops of lemon and some strained mint water can do wonders for your body. Plus, it cleanses your liver, boosts your metabolism, and aids those who have trouble eating.

Watermelon

The watermelon contains approximately 90 percent water, so it is undoubtedly the best way to stay hydrated. Additionally, it keeps the stomach cool and assists digestion.

Oranges

Oranges are a great source to prevent muscle cramps. The presence of potassium in this citrus fruit helps replenish lost potassium through sweat.

Papaya

Papaya is a sweet and fleshy fruit rich in enzymes like chymopapain and papain, which help digest proteins in summers.

Mango

Summer is the perfect time to eat mangos as they are high in selenium and iron, which is why they are the king of fruits.

Pineapple

Summer diets should include pineapples since they contain the enzyme Bromelain. This assists with fat and protein digestion.

Final Thoughts:

Following these healthy food tips for summers will help you beat the heat of summer and stay fit. Moreover, adding nutritious foods and beverages to your diet will help you boost your energy level. Stay tuned with us to get more healthy food tips for summer.

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  • An enthusiastic and dedicated writer, Parul is always keen to learn and explore something new. She is open to learning and writing unique content in various niches like food, travel, photography, etc.

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