Summer is the perfect time to stay healthy and focus on feeling energised. Having your body fueled with the right food can make a huge difference in how you feel. It is important to adjust your diet to suit hot temperatures and active days. A few simple swaps will help you increase your energy and maintain a balanced diet throughout the season. Read our simple nutrition tips that will make you feel better this summer.
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Keep your water and electrolytes hydrated
During the hot summer, it is important to keep your body hydrated to keep you feeling good. Water is essential, but adding a pinch of salt or electrolyte drink can help replenish anything lost in sweat. Foods such as watermelon, cucumber, and coconut water naturally moisturize and can support body fluid intake. This hydration can maintain energy levels, prevent dehydration, and cause fatigue and slowing down.
Drinking water consistently throughout the day will improve your focus and give you a sense of refreshment, especially during hot weather. You can also add lemon, lime and berry slices to the water for a refreshing twist. When it comes to hydration, it is important to balance the electrolytes to aid muscle function and prevent convulsions. After exercise, consider refilling your body while drinking a coconut water-based drink.
Eat a meal filled with light protein
In the summer, a light protein-rich meal is a better option, as large amounts of meals can make you feel dull and tired. Foods such as grilled chicken, fish, and legumes are great sources of protein that help you stay satisfied and energetic. Proteins help build muscle, support immune function and provide long-term energy. Adding lean protein to your diet can also help to reduce unhealthy snacks during your meal.
A lean protein salad, such as chicken and chickpeas, is perfect for summer lunches. Avoid deep-fried foods or over-processed foods. Instead, choose a grill or baking option that offers all the benefits of protein without the extra calories. With these meals you fuel your body and feel the best all day long.
Include lots of fresh fruits and vegetables
Summer is the perfect time to incorporate fresh fruits and vegetables into your diet. These foods are packed with vitamins, minerals and antioxidants that support your overall health and vitality. Berries, citrus and lush greens are particularly beneficial in the summer. Eating a variety of colorful fruits and vegetables can help support your immune system and maintain energy.
Make smoothies and fresh salads with seasonal fruits such as peaches, strawberries and tomatoes and enjoy the refreshing flavors. You can also eat hummus and raw vegetables snacks for nutritious and easy-to-make options. By including a variety of fruits and vegetables, you’re lighter, more energizing, and ready to take on the summer heat. Their natural sugars provide a clean energy source without crashing.
Enjoy a healthy summer snack
Smart snacking helps you fuel the whole day without eating too much. Choose nutritious snacks that are easy to prepare, such as fresh fruit, nuts, yogurt and more. These snacks are packed with essential nutrients such as fiber, protein and healthy fats, making them satisfying. A small bowl of handfuls of almonds or Greek yogurt and a bowl of honey and berry is the perfect choice to help you support your health while keeping you hunger down.
Avoid sugar-like or processed snacks. This can lead to energy crashes and unhealthy weight gain. Instead, prepare your snacks in advance. That way you’ll always be ready with healthier options. Raw nuts, vegetable sticks and homemade trail mix are perfect for summer snacks on the go. They are a much healthier choice to provide long-term energy and keep your body fueled.
Make a hydrating smoothie
Smoothies are the perfect way to pack nutrients while hydrating. Create a refreshing drink using watermelon, berries and other fruits that are rich in water. You can also add lush greens like spinach and kale to enhance extra nutrition without compromising the flavor. Including protein powder or Greek yogurt in your smoothie will help you fill and stay healthy throughout the day.
Smoothies are not only hydrating, but also versatile and can contain a variety of ingredients. Consider adding chia seeds or flaxseed for healthy fats and fiber. These smoothies are easy to make and are perfect for breakfast or daytime snacks. Drinking a nutritious smoothie is a delicious way to ensure you get the essential vitamins and minerals while remaining hydrated.
Choose a cool, low-calorie food
Eating lighter, lower-calorie foods during the summer can help you maintain your energy levels without slowing down. Choose foods such as cucumber, celery, and lush greens. These foods choose foods that are naturally low in calories and high in water. These foods help you stay cool and hydrated while providing essential nutrients. Including these chilled foods in your diet can also support digestion and help you maintain a healthy weight.
Salads with cucumbers, tomatoes and a light vinaigrette dressing are perfect for low-calorie diets. Enjoy a small portion of raw vegetables and fruits like melons and berries for snacks. These options are refreshingly filled and provide hydration and are perfect for summer. By choosing low-calorie foods, you can refuel and feel the best even on hot days.
Use healthy fats for energy
Healthy fat is a great source of sustainable energy, especially during the summer when your body needs extra fuel. Avocados, nuts, seeds, and olive oil are all excellent sources of healthy fats that support brain function and provide long-term energy. Including these fats in your diet helps to stay satisfied during meals and prevent unhealthy snack cravings. Healthy fats also support heart health and help the body absorb essential vitamins.
Consider adding avocado slices to your salad or quickly stir-fry using olive oil. Nuts like almonds and walnuts make easy snacks, while chia seeds can be scattered over smoothies and yogurt. These fats will make you feel full and help you stay healthy throughout the day. Using healthy fats in your diet can make a noticeable difference in your feelings over the summer.
Eat antioxidant-rich foods
Antioxidants are essential to protect your body from oxidative stress and inflammation, especially during more active summers. Foods such as berries, tomatoes and lush greens are rich in antioxidants that support immune function and overall health. These nutrients help protect the skin from UV damage and improve the body’s ability to recover after physical activity. Incorporating antioxidant-rich foods into your diet can help you stay healthy and energetic throughout the season.
Enjoy a refreshing berry salad and snacks with tomatoes sprinkled with sea salt. These antioxidants help your body fight free radicals that can damage your cells. Adding these foods to your daily diet will improve your health and help your body recover quickly. Eating antioxidant-rich foods is an easy way to protect your body while enjoying the summer sun.
Try cold pressed juice
Cold-pressed juice is a refreshing way to hydrate and nourish the body during the summer. These juices retain more nutrients than traditional juices, making them a healthy option for vitamins and minerals. You can create your own juice blends using fruits such as oranges, pineapple, and beets, or choose green juices such as spinach, kale, and cucumber. Cold-pressed juice is a great way to provide your body with improved extra nutrients.
Drinking fresh, cold juice as a snack in the morning or daytime can help you replenish your body with essential vitamins and antioxidants. These juices are full of hydration and help improve digestion. Adding ingredients such as inger and turmeric can further enhance anti-inflammatory properties. Cold-pressed juice is a great way to refresh and fuel your body with healthy nutrients.
Prioritize fiber-rich foods
Fiber is essential for maintaining your body’s mood, especially in the summer when you may become more active. Foods such as beans, whole grains and vegetables are rich in fiber and regulate digestion. Including high-fiber foods in your diet can improve your energy levels and prevent bloating. Fiber also supports healthy blood sugar levels and helps you stay full.
Add fiber-rich foods to your salads, soups, or smoothies. Whole grains like quinoa and brown rice are perfect for your diet. For snacks, enjoy hummus and a handful of almond raw vegetables. Focusing on fibers helps you make the most of your body’s function and keep your digestive system healthy.
Enjoy foods rich in probiotics
Probiotics are beneficial bacteria that help support gut health, which is important for your overall well-being. Summer is the perfect time to include foods rich in probiotics such as yogurt, kefir, kimchi, and sauerkraut in your diet. These foods promote a healthy balance of intestinal bacteria that can improve digestion and boost the immune system. Including probiotics in your diet can help make your body feel energized and function properly.
Try adding yogurt with a few berries or mixing kefir into a smoothie for a delicious probiotic boost. Fermented foods such as kimchi and flavor o can be added to soups and salads to enhance flavor and health benefits. Probiotics can also improve your mood and support skin health. This is essential during the summer. Including probiotics in your diet is an easy way to improve digestive health.
Choose a grill for deep frying
Grilled foods are a healthier option during the summer. Avoid fat from deep frying while retaining nutrients. Grilled vegetables, fish and lean meats are perfect for both satisfying and light nutritious meals. The grill also brings out the natural flavors of the food and makes it a delicious option for a healthy summer meal. Choosing the grill option instead of deep-fried food reduces your intake of unhealthy fats and better support your overall health.
Grill chicken, fish, and even vegetables like peppers and zucchini, making it perfect for your summer menu. You can also try out sweet and healthy treats to bake fruits such as peaches and pineapples. By choosing to grill your meal, you can enjoy the natural flavors while fueling your body with healthy, nutritious options. Grilled food is a great way to enjoy summer meals without losing weight.
Swap sweet drinks for herbal tea
Sweet drinks can lead to energy clashes and unnecessary calories, especially during the summer. Instead, consider swapping them for refreshing herbal teas like mint, chamomile, ginger tea. Herbal teas moisturize, provide antioxidants, and help digest and relax. Drinking iced herbal tea in the summer can be a cool, low-calorie alternative to sweet drinks.
Herbal teas have a variety of health benefits, from reducing inflammation to improving sleep. Make a large batch of iced tea, add a splash of lemon or honey to add some flavour. This simple switch helps you stay hydrated without adding sugar. Herbal tea is an easy way to improve your hydration while enjoying a refreshing drink.
Healthy nuts and seeds snacks
Nuts and seeds are great snacks to refuel during the summer. They are packed with healthy fats, protein and fiber, making them satisfying in between meals. Almonds, walnuts, chia seeds and sunflower seeds are all great options that are easy to pack and carry. Eating a small handful gives you the energy you need without causing sugar collisions.
These snacks are also rich in vitamins and minerals, making them nutritious options for maintaining your overall health. You can sprinkle the seeds on a salad, mix them in a smoothie, or simply enjoy them yourself. Nuts and seeds provide lasting energy and are perfect for busy summer days. Adding these to your meals will help you support your health while enjoying delicious snacks.
Don’t forget to stay hydrated, choose healthy foods and enjoy a light meal. These simple follow suggestions will help you make the most of the season and feel the best every day.
This article was originally published Avocado.
