- Apples, Pears and Figs
These foods are high in fiber too, says Ross. Keep the skin on apples and pears for the maximum nutritional impact. Be sure to wash thoroughly before eating or, even better, opt for organic—apples are part of the Dirty Dozen, meaning pesticide residue could linger on the skin. Two medium-sized dried figs contain more than 1.5 grams of fiber.
- Greek Yogurt
Greek yogurt is perfect in the summer for cooling the body and helping disperse body heat. Along with protein and calcium, Greek yogurt contains probiotics, the beneficial bacteria that keep your digestive system running smoothly as well as boost immunity and prevent yeast infections.
Greek yogurt can even help you slim down due to the unique protein and carbohydrate combination it offers.
You can eat a cup of Greek yogurt for a refreshing summer treat. You can also top it with fresh strawberries or raspberries for a tasty dessert.
- Coconut Water
Coconut water, the purest liquid after water, is one of the important healthy foods to have during hot summer days when people lose a considerable amount of water due to perspiration.
This natural, refreshing beverage is packed with simple sugar, electrolytes and minerals that help replenish hydration levels within the body. A glass of coconut water can easily restore the electrolyte composition in body fluids.
Plus, it can aid in losing weight as it is low in fat, cholesterol and chlorides. It reduces food cravings and keeps a person feeling full.
Stay hydrated with coconut water this summer. Drink coconut water on an empty stomach in the morning to protect your lungs, eyes, kidneys and blood circulation from the effects of heat.
Protein-packed, portion-controlled and easy to tote in your beach bag (just freeze a cup before you go, so it stays cool until you’re ready to snack), yogurt is made for summer eating, says Keri Glassman, MS, RD, CDN, president of Nutritious Life. “The protein satisfies your growling tummy, which will keep you from overloading on salty, high-calorie snacks at your barbeque,” explains Glassman. Her recommendation: brands that are low in fat and high in protein, like Dannon Oikos Non-Fat Greek yogurt. It has twice the protein of regular low-fat yogurt. Yogurt also adds a dose of probiotics, beneficial bacteria that keeps your digestive system running smoothly.
- Fennel and Celery
“Nothing is worse than feeling ‘puffy’ when you’re heading to the beach,” says Glassman. “Celery and fennel act as diuretics, helping you lose excess water weight without causing dehydration.” How? The ingredients in these two veggies stimulate your kidneys, causing them to flush waste and extra fluid from your body, which beats bloat in your tummy.
- Honey Dew and Cantaloupe
Cantaloupe, honey dew, and watermelon are also diuretics, which are especially important for women “because we’re so affected by hormonal changes,” says Sherry Ross, M.D., women’s health expert at Providence Saint John’s Health Center in Santa Monica, CA.
- Apricots, Nectarines and Peaches
Dried and fresh nectarines are solid source of dietary fiber. Both apricots as well as nectarines are high in antioxidant beta carotene and vitamin A, whereas peaches are a rich source of vitamin C.
- Strawberries and Blueberries
Juicy and sweet berries are filled with flavonoids and are powerful disease fighter which could be found in many vegetables and fruits. Apart from these advantages, they also increase blood flow to skin and are also helpful in decreasing sensitivity to light, which further helps to improve skin’s structure, texture and appearance, says Glassman. It is a key to time spent in sun and more daylight hours. Because of the reason that berries are rich in flavonoids, a study conducted recently showed that they might help to slow cognitive decline. Other great sources of skin boosting flavonoids are citrus fruits, artichokes, pistachios, dill, bananas, broccoli, walnuts, cashews and thyme.
These healthy summer foods can help ensure that this summer is a memorable one for you and your family, free from summer-related health issues. The most important thing to remember is to drink plenty of water as well as eat foods with high water content throughout the day