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Summer is a season of warmth, sunshine, and outdoor fun, but it can also bring challenges when it comes to maintaining a healthy diet. With rising temperatures and increased activity levels, it's important to pay attention to what you're eating and how it's affecting your body. The good news is that there are plenty of delicious and refreshing foods that can help you stay cool, hydrated, and nourished during the summer months.
Today, we'll explore some of the top summer essentials when it comes to food, including refreshing fruits and vegetables and hydrating beverages. We'll also discuss some foods that you might want to avoid during the summer, such as heavy or spicy dishes that can cause digestive issues in the heat. So, grab your sunscreen, put on your shades, and let's dive into the world of summer food essentials!
Foods you need to indulge in
Watermelon
This is a juicy and refreshing summer fruit that's packed with nutrients. It's rich in vitamins A and C, as well as potassium and lycopene, a powerful antioxidant that helps protect your cells from damage. Its high water content also makes it an excellent choice for staying hydrated during hot summer days. You can enjoy watermelon on its own or add it to salads, smoothies, or even grilled dishes for a sweet and juicy flavour. Plus, its low calorie and sugar content make it a guilt-free treat that's perfect for those watching their weight.
Cucumber
Cucumber is a cool and refreshing summer vegetable that's perfect for salads, sandwiches, and snacks. It's low in calories, high in water content, and contains antioxidants that can help protect your skin from sun damage. Cucumber is also rich in vitamin C, which can boost your immune system and help fight inflammation. Its mild flavour makes it a versatile ingredient that can be used in a variety of dishes like kosambari salad, and sandwiches with mint chutney and cucumber are usually a hit. Cucumber goes well with everything, from chilled soups and pickles to cocktails and refreshing summer drinks.
Coconut Water
This natural beverage is a hydrating and electrolyte-rich drink that's perfect for hot summer days. It's low in calories, high in potassium, and contains natural sugars and electrolytes that can help replenish your body after exercise or exposure to heat. Coconut water is also a good source of calcium, magnesium, and phosphorus, which are essential minerals for strong bones and teeth. You can drink it on its own or use it as a base for smoothies, desserts, cocktails, and other summer drinks. A sorbet made out of coconut water might just be what you need to beat the heat this summer.
Chaas
A delicious traditional Indian drink that's made by mixing yoghurt, water, and spices like cumin, coriander, and salt, chaas is a cooling and refreshing drink that's perfect for hot summer days, and it's also a good source of probiotics, which can promote digestive health. Chaas is low in calories, high in protein, and can be customised with different spices and herbs to suit your taste. You can enjoy it on its own or use it as a base for marinades, dips, and other summer recipes.
Fruit salad
This healthy salad is packed with vitamins, minerals, and antioxidants that can help protect your body from damage and keep you feeling energized. Fruit salad can be made with a variety of fruits like watermelon, mango, pineapple, and berries, which are all in season during summer months. You can also add fresh herbs like mint or basil, or a squeeze of lime or lemon juice for added flavor. Fruit salad is a low-calorie option that's perfect for those watching their weight, and it's a great way to satisfy your sweet tooth without indulging in sugary snacks.
Aam panna
It is a traditional drink made from green mangoes or kairi, mint, and spices. It's a cooling and refreshing drink and also a good source of vitamins A and C. Aam panna is made by boiling green mangoes and blending them with water, mint leaves, sugar, and spices like cumin, salt, and black pepper. It's a tangy and slightly sour drink that can be customized with different spices and herbs to suit your taste. Aam panna is also known for its digestive properties, and it can help relieve stomach issues like indigestion and constipation. You can enjoy it on its own or serve it with ice for a chilled and refreshing summer drink.
Foods you should avoid
Deep-fried foods
Deep fried foods can cause digestive issues | Unsplash
Deep-fried foods like fries, fritters, chicken wings, or chips are popular indulgences, but they should be avoided during the summer months. These foods are high in fat and calories, which can cause digestive issues and make you feel sluggish in the heat. Additionally, deep-fried foods can increase your risk of heart disease and other health problems if consumed in excess. Instead of indulging in fried foods, try grilled or baked options that are healthier and easier on your digestive system.
Processed foods
These food items are altered from their natural state through techniques like canning, freezing, or adding preservatives and other chemicals. They are typically high in calories, unhealthy fats, sodium, and added sugars, which can increase your risk of obesity, diabetes and heart disease. Adding to that, many processed foods are low in nutrients like vitamins and minerals, which are essential for good health. During summer, it's especially important to avoid processed foods as they can contribute to dehydration, acid reflux and digestive issues. Instead, opt for fresh, whole foods like fruits, vegetables, lean proteins, and whole grains.
Red meat
Red meat is a heavy protein that can be difficult to digest, especially in the heat of the summer. Meats like lamb, mutton, pork, and beef are high in saturated fat, which is difficult to burn and can increase the risk of heart disease and other health problems. Instead of consuming red meat, opt for leaner proteins like chicken, fish, or vegetarian options like beans and lentils. These options are easier on your digestive system and provide plenty of protein and nutrients.
Alcohol
As much as we like a cocktail or two during the summer, alcohol can cause dehydration, which can be especially dangerous in hot weather. It can also cause digestive issues and interfere with your body's ability to regulate temperature. Additionally, excessive alcohol consumption can increase your risk of accidents, injuries, and other health problems. If you choose to drink alcohol during the summer, be sure to do so in moderation and drink plenty of water to stay hydrated. Consider choosing lighter options like beer or wine spritzers instead of heavy cocktails or hard liquor. Alternatively, you can try non-alcoholic options like mocktails or flavoured sparkling water to stay cool and hydrated during the summer months.
