Summer heat can leave your body overheated and dehydrated; however, several meals and snacks can help to reduce your core temperature and keep you hydrated during hot summer months. Summer is the best time to increase your fruit and vegetable intake with fresh produce from local farmer's markets and grocery stores. Fresh produce, chilled soup and lean protein options provide essential nutrients that fuel and cool your body throughout the summer.
Fresh Fruit
Fresh fruit is packed with water, which helps keep you hydrated and cool in hot temperatures. Many fruits, including apples, pineapple, strawberries and grapefruit, have a water content of 80 percent or higher. Watermelon has the highest water content, at 92 percent. Whole fruits are full of fiber, potassium and phytochemicals, a compound in plant-based foods that improves your health and prevents diseases. Incorporate fruits into your meals by adding berries to salads and cereals, grilling pineapple, making your own salsa or juicing fruit for a refreshing summer drink. Fresh fruit is also a healthy and refreshing snack on-the-go. Pack an apple or banana as a snack when you head out.
Fresh Vegetables
Like fruit, vegetables are full of water and fiber, which improves digestion and stabilizes blood sugar. Produce is also low in calories, but high in volume, which leaves you satisfied with fewer calories. Fresh vegetables have an abundance of nutrients and can be prepared in a variety of ways during the summer. Grill fresh vegetables for veggie kabobs, add fresh tomatoes, lettuce and onions to sandwiches or pile fresh vegetables on a salad for refreshing summer meals. Cucumbers have a high water content and provide a cooling effect during hot summer months.
Lean Protein
Although grilling meat can help to remove excess fat, you should stick to lean cuts of protein when you use your grill. Chicken, turkey and fresh fish, such as salmon or halibut, are healthier options that provide energy and protein with less saturated fat and calories. Vegetarian alternatives, such as soy or bean burgers, can be grilled and have less calories, fat and cholesterol than beef.
Chilled Soup
Although hot soup may seem unappealing during summer months, cool soup provides a nutritious and refreshing summer meal. Most chilled soups, such as gazpacho, are prepared with a combination of fresh vegetables. Squash, tomatoes, peppers and cucumbers are water-packed vegetables that work well in chilled soups. Many cold soup recipes use yogurt as a cooling ingredient. Avoid using meat, which may contain bacteria, when preparing cold soup.
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