Healthy Summer Foods to Enjoy

The key to choosing healthy summer foods can be summed up in a single

word: hydration. The healthiest, most refreshing summer foods contain lots of water, which is convenient since hot summer temperatures will cause you to sweat more — making hydration all the more important.

Foods with High Water Content

The best way to hydrate is by drinking lots of water. But you can also stay hydrated with other beverages and with foods. Which foods? Let’s start with fruits and vegetables, which are so high in water that they’re, by definition, low in calories. And, of course, they’re chock full of vitamins, minerals, antioxidants, and other health-promoting phytochemicals, too.

When possible, choose fruits and vegetables that are also grown near you. Local food is fresher and more delicious, as well as having the lowest carbon footprint. You may be able to shop at farmers markets, or check this guide to see what’s in season near you.

If you can, go organic too, as organically grown produce has been shown to be healthier for you, and much better for farmworkers and the environment.

If you’re looking for hydration superstars, here’s a list of summer foods with exceptionally high water content:

• Watermelon
• Cucumber
• Celery
• Berries
• Cantaloupe
• Tomatoes
• Peaches
• Oranges
• Lettuce
• Bell Peppers
• Cauliflower
• Cabbage
• Grapefruit
• Pineapple

Foods with Electrolytes

When it’s hot outside and you’re sweating, you don’t just need water, but also the electrolytes that you lose through perspiration. Some foods that are high in electrolytes (especially, but not exclusively, sodium and potassium) include:

• Leafy greens
• Avocados
• Potatoes
• Beans and other legumes
• Seeds (pumpkin seeds, flaxseeds, etc.)
• Bananas
• Olives

Creative Ways to Eat Those Good-for-You Summer Foods

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Don’t worry. I’m not saying you have to replace hot dogs, hamburgers, and potato chips with just plain, raw fruits and vegetables. You can still make delicious, fun, and filling dishes that scream “summer festivities” with no sense of deprivation or compromise.

Sides and appetizers can include fruit salads, bean dips with cut-up veggies, and steaming hot corn on the cob.

Main dishes can even mimic the old favorites, including carrot dogs and veggie burgers. Kebabs with seitan or organic tofu instead of meat are also vehicles for grilling veggie and fruit chunks. One of my favorite combos includes marinated mushrooms, cherry tomatoes, pineapple, red onion, and marinated extra-firm tofu on a skewer. Salads can also serve as main dishes, especially when you add hearty ingredients like beans, quinoa, and roasted veggies. You can grill tofu, tempeh, and seitan “steaks,” and even make steaks out of large, sliced cauliflower heads or seasoned jackfruit.

Dessert is only limited by your imagination. You can create elegant fruit kebabs with berries, grapes, apple and grapefruit chunks, or whatever else is in season. A blender and a freezer can collaborate to make you fresh fruit popsicles. And there’s always N’ice cream: homemade non-dairy ice cream (free from all those unhealthy additives).

And if you want some beverage variety, in addition to good old H2O, you can go with unsweetened or stevia-sweetened iced teas and coffees, fresh-squeezed juices, smoothies, and even mocktails.

https://foodrevolution.org/blog/best-and-worst-summer-foods/?utm_source=sfmc&utm_medium=email&utm_campaign=blo-2021&utm_content=summertime-foods