In the warmer months, dehydration strikes at a much higher rate than usual. This is why it’s recommended to eat more green vegetables, vibrant fruits, and aromatic herbs, all of which aid in hydration and skin protection.

You’ve come to the correct place if you want to make some changes to your diet in preparation for the summer.

Get started on planning your summer diet

While staying hydrated and drinking plenty of water throughout the day is crucial during the summer months, eating hydrating foods like watermelon, cucumber, berries, melons, tomatoes, leafy greens, zucchini, bell peppers, and corn in your diet that are rich in vitamins, minerals, and antioxidants while being low in calories is also important. 

Grilled chicken, fish, tofu, lentils, chickpeas, and Greek yoghurt are all examples of lean protein sources that are easier to digest and recommended by health experts in place of heavier meats. Summertime is the perfect time for salads and wraps; to make them more intriguing and fulfilling, try adding new ingredients or a light dressing or vinaigrette.

 

What can you include?

Tomatoes

Tomatoes are an excellent source of antioxidants like vitamin C and lycopene, which are good for your skin and your body as a whole.

Salads, raita, sandwiches, and lettuce wraps are just some of the ways you can enjoy it. You may also get it skewered up with some cottage cheese.

 

 

 

Watermelon

Watermelon’s high-water content makes it useful for maintaining a healthy fluid balance. It also contains the antioxidant lycopene, which prevents UV damage to skin cells. Pectin can also be found in watermelon.

Watermelon seeds are parched and eaten from the inside out. Many people believe that eating the seeds will help them feel cooler. They taste best when eaten in the morning, either on their own or as part of a fruit salad. Jams, jellies, and marmalades are simple to prepare with this fruit.

 

 

 

Courgette

Because courgette is mostly water (it contains 94% water by weight), it is an excellent summer vegetable. It’s great for your skin and eyes, and the vitamin C in it helps your immune system. Its high potassium content and anti-inflammatory properties aid in maintaining healthy blood pressure.

 

 

 

Best way to consume it:

• As a light dinner option, they can be prepared like spaghetti and tossed with olive oil.
• Use as a topping for a salad or sautéed vegetables, or pair with grilled fish or chicken for a meal.
• Blend into a breakfast smoothie and enjoy.
• Midway through a meal or after two hours of dinner, you can refuel with zucchini topped with sun-dried tomatoes and low-fat cottage cheese.
• Bean and zucchini salad

Oranges

Oranges are a summertime fruit that is abundant in vitamin C and waiter. It’s delicious on its own or as an orange shot.

 

Green vegetables

Water content is high in green leafy vegetables including spinach, broccoli, cabbage, and cucumber. It goes great in a smoothie made with low-fat milk or almond milk, or as a side dish in a raita or salad.

 

 

Berries

Berries’ rich antioxidant content makes them a summertime skin-care staple. The fluid levels in the boiler rise as a result of their presence. Drink it as a smoothie or eat it as a fruit.

Some food items that can easily elevate your diet

• Sun protection antioxidants are found in maize.
• Vegetables and salads benefit greatly from using sweet corn.
• Water, lime, and tukmaria seeds make a cooling herbal drink or shot.

 

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• Kefir, when combined with milk or coconut water, makes for an excellent probiotic drink that can help you stay hydrated and maintain a healthy gut microbiota.

 

Things to remember

• Remember that drinking plenty of water during the heat is crucial for keeping your head clear and your mind sharp. Avoid fluid retention by drinking at least 3 to 4 liters of water daily.

• Coconut water, kefir drink, smoothies, infused water, vegetable juices, dandelion tea, and whey smoothies are all excellent choices for hydrating extras.
• Asparagus, dandelion tea, skim curd, kefir, and probiotic supplements are all effective natural diuretics that should be ingested.
• Some of the best seasonal fruits are available during the summer; if you want to avoid putting on weight, it’s best to consume them early in the day. Consuming them on an empty stomach is recommended to avoid stomach discomfort.

• Because of their thermogenic properties, lean proteins like fish and chicken are typically eaten at night during the summer. Skim paneer and whey smoothies are great protein-rich options for lunch.
• The high internal temperatures of summer might cause gas and acidity. Consequently, refreshments like tekmeriya shots, kefir drink, and lime water might be very helpful.

 

To sum up

In conclusion, if you want to keep your weight in a healthy range, you should pay attention to your body’s signals of hunger and fullness and adjust your intake accordingly.

Keep in mind that everyone has different nutritional requirements and tastes. If you want medical advice that fits your unique needs, it’s best to talk to a doctor or a certified dietician.