Hot summer days require not only coolness, but also special care in nutrition. High heat increases the loss of fluids from the body, so choosing light foods, rich in water, vitamins and minerals is essential to maintain energy and well-being. Here is a complete guide to a healthy summer menu.
1. Fresh fruit – the best source of hydration
Summer fruits are perfect for hydrating the body and providing vitamins.
Examples:
Watermelon and cantaloupe for their high water content
Peaches and apricots for vitamin A
Berries and cherries for antioxidants
? Quick recipe: Prepare a fruit salad with some fresh mint and a few drops of lemon for an even fresher taste.
2. Fresh, fiber-rich vegetables
Raw or lightly cooked vegetables provide fiber, minerals, and freshness.
Examples:
Tomatoes and cucumbers for light salads
Zucchini and spinach for beneficial minerals
Arugula for a stronger flavor and antioxidants
? Quick recipe: Spanish Gazpacho (cold soup with tomatoes, cucumber, peppers and garlic) – perfect for hot days.
3. Light proteins for sustained energy
In summer, protein should be easy to digest.
Examples:
Grilled fish (like salmon or sea bass)
Boiled or baked chicken
Boiled eggs and tuna salad
? Quick recipe: Salad with tuna, tomatoes, cucumber, olives and a little extra virgin olive oil.
4. Whole grains for energy
Whole grains provide healthy carbohydrates that are released slowly, maintaining energy levels.
Examples:
Quinoa with fresh vegetables
Whole grain rice with spices and lemon
Whole grain bread for toast with avocado
? Quick recipe: Quinoa with cherry tomatoes, arugula, a little white cheese and sesame seeds.
5. Foods rich in probiotics
Probiotics aid digestion and support immunity.
Examples:
Plain or Greek yogurt
Kefir
Low-fat cottage cheese
? Quick recipe: Cold yogurt with forest fruits and a spoonful of honey.
6. Hydration – the key to freshness
During the heat, drinks should be natural and without too much sugar.
Examples:
Cold water with lemon and cucumber
Cold herbal tea (mint, chamomile, hibiscus)
Fruit and vegetable smoothie
? Quick recipe: Smoothie with watermelon, mint and ice for instant refreshment.
7. Sample menu for a summer day
Breakfast: Greek yogurt with fresh fruit and chia seeds
Lunch: Quinoa salad, tuna fish and fresh vegetables
Afternoon snack: Watermelon smoothie
Dinner: Baked fish with green salad and cold gazpacho
Photo by Elaine Bernadine Castro:
