Boosting Nutrition during Summer Days

Author – Ms. Prachi Telang

Boosting Nutrition during Summer Days 

Have you tried increasing the number of water-containing foods in your diet? If not, summer is the perfect month to do so!

Beverages have limited satiety value; hence, even if you drink ice-cold water on a hot summer afternoon, it only quenches your thirst. Consuming light and cooling meals packed with fruits and vegetables that are gentle on the digestive system or munching on nutritious summer snacks is a good way to begin. Greens like celery, spinach, kale, and lettuce are not only low in calories but also high in water content, making them ideal for summertime snacks. Enjoy them with a yoghurt & herbs-based dip. They also provide nutrients like Vitamin C that support immune health. 

Below are a few more examples 

• Snacking on summer special fruits like watermelon grapes combined with healthy nuts like almonds and walnuts 
• Choosing wholesome salads for lunch that keep you going through the sultry afternoon 
• One-pot nutritious meal for dinner 
• Adding small portions of water-containing foods to your meals, like watermelon-feta-spinach salad or the currently trending watermelon sandwich

Below is the list of summer-friendly food choices 

• Fruits like apples, strawberries, watermelon, zucchini, green grapes, navel oranges, pears, peaches, pineapple
• Vegetables like asparagus, carrots, broccoli, cabbage, celery, cucumbers, iceberg or romaine lettuce, peppers, spinach, sweet potatoes
• Dairy products like skimmed milk, nonfat plain yoghurt or hung curds, certain variety of cheeses 

Avoid spicy foods, aerated drinks, fried fatty foods, sugary foods, and red meat to stay cool and hydrated. But remember, no matter how much water-containing food you consume, it's still essential to drink enough fluids to stay hydrated. The main signals for hunger (an empty feeling in your stomach) and thirst (a dry mouth) are quite distinct. It’s common for someone to think they are hungry when thirsty. This means you will spend your day eating often and drinking very little. Water is not stored in the body and constantly needs to be replaced. 

A combination of the right nutrition and hydration will keep you energised, alert, and refreshed on a warm summer day or all year round.

Book your consultation with Ms. Prachi Telang - Clinical Dietician

If you have any questions for our Clinical Dietician or about this blog, email us- at myprime@primehealth.ae