Food recommendations for summer

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The mixture of heat resulting from food preparation and summer heat is not pleasant. In summer, the idea of spending time in the kitchen isn’t probably very appealing.

In addition, foods that may be comforting and that are heating the body during winter are not ideal for a hot summer evening. Instead, choose cool foods that require less cooking time and that will give more time to enjoy the sun and holidays.

Cool foods with fewer calories are an appropriate way to start your day, while giving the body the energy it needs for an active lifestyle.


1. Overview
2. Healthy breakfast for summer
3. Fruits and vegetables
4. Choices of proteins
5. Cold soups
6. Unconventional foods
7. Summer salad with spinach

Healthy breakfast for summer

When planning your summer menu for breakfast, try to include foods from these food groups: grains, low fat protein, dairy products with reduced fat, fruit and vegetables.

By eating foods in each category, you can assimilate complex carbohydrates, fiber, protein and low quantities of fat. This combination provides the body with a variety of vitamins and minerals needed for optimum health. Fiber and fat helps keep a long time the feeling of fullness.

Fruits and vegetables

Almost any fruit can be eaten with pleasure in the warm season, but those fruits that are rich in water such as watermelon might cool your body most. Try other fruits and vegetables with high water content such as cucumbers, pineapple, melon, squash and berries. Use them as a snack or substitute for breakfast or lunch. They are full of nutrients, are cool and contain more fiber. For fewer calories they need not worry about your figure.

Summer is the season for barbecue. Barbecue involves, however, saturated fat and sauces loaded with calories. Not have to give up small or summer sausage, but they should not be the only dish. To reduce calories and increase the nutrient content of the grill, add eggplant, peppers, potatoes and zucchini. Do not be afraid to try other vegetables. Even onion and garlic, grilled dishes, can be a delicious way to eat in summer.

Try vegetable skewers for a healthy alternative that may contain tomatoes, zucchini, mushrooms, potatoes, washed with a little olive oil. Add the other spices such as barbecue or teriyaki sauce. Turn on the grill until vegetables are cooked just enough desire. Vegetables will provide an adequate amount of fiber for a summer diet. High-fiber foods encourages weight loss, improve digestion and can help reduce cholesterol.

Take advantage of as many fresh summer fruits, including melons, strawberries, blueberries, peaches, pears and plums. Appropriate would be to eat them whole rather than as juice. Be creative and make a parfait with fresh fruit, low fat yogurt and crispy whole grain. Or make a smoothie in a blander fruit and yogurt mixed with low fat content. For many nutrients, add a tablespoon of wheat germ – extra vitamins and fiber.

Watermelon is a healthy food, often eaten in summer. Add watermelon as dessert after a grill or you can simply add it to your daily meals. You can make a salad of watermelon. Place watermelon slices on the grill a few minutes and mix it with spinach leaves. Add vinaigrette dressing in order to add some extra flavor to your salads. To increase the amount of protein, you can also add a mix of nuts or sliced almonds. Watermelon contains a high quantity of lycopene, which reduces the possibility of developing certain cancers and cardiovascular diseases.

Instead of buying ice cream from the store, prepare your own frozen unsweetened fruit juice. Yogurt is another good choice for this purpose and it will be cooler if you add a fruit mixture.

Choices of proteins

Traditional breakfast, that includes meat such as sausage and salami, contains so many unhealthy fats and sodium, that is not an option in your nutritional no matter of the season of the year. Summer, fatty and salty meat is much less recommended.

You can add protein to your body by eating natural peanut butter and boiled eggs. Also, the dairy products contain calcium and protein. Just make sure that both milk and yogurt have less fat. When choosing yogurt, avoid one that has added more sugar. The simple, low-fat is the healthiest choice.

Cold soups

Chilled soups could be the best choice for summer meals. They offer a nutritional basis without having to heat the body. Prepare them with more vegetables and lean meat. You can choose traditional recipes or do a combination of vegetables according to their own that they have purchased. Summer squash is a vegetable that can be a tasty in a cold soup, but also the tomato, pepper and cruciferous vegetables such as broccoli and kale.

Unconventional foods

Breakfast can be made of the remains of uneaten food last night and other healthy foods in your kitchen. Any food that you like is suitable for breakfast. For example, cold chicken or any meat, including fish, are an excellent source of proteins. Cold pizza leftover vegetables such as broccoli and peppers, will provide many vitamins and minerals including vitamins A, C and D, calcium, fiber, iron and beta carotene.

Other options involve vegetables covered with scraps of cheese with low fat and salsa, wrapped in a whole wheat tortilla. For a breakfast package can prepare some wheat crackers with some low-fat cheese.

Summer salad with spinach

Prepare a cool summer salad full of nutrients by adding sliced almonds on top of some spinach leaves. Cover with a tablespoon or two of bacon, sprinkle it with a vinaigrette dressing and serve it. This salad will provide large amounts of fiber and many vitamins and minerals, and almonds are rich in protein and healthy unsaturated fats.



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