Best Summer Foods to Beat the Heat
By Lizzie Streit, MS, RDN, LD
Summer is here, and with it, hot temperatures and muggy days. While summertime heat is unavoidable, there are plenty of ways to feel more comfortable on the dog days of summer. One of the best ways to cool down is by enjoying foods and beverages that hydrate and cool the body.
Read on to learn more about what to eat to beat the heat and what foods to limit in the summer months.
Foods that Cool vs. Heat
Traditional Chinese Medicine (TCM) classifies foods as cold or hot, or whether they have the ability to cool down the body or provide warmth. Most of these classifications are based on the “energy” of the foods, as opposed to their nutritional properties. Some cold foods include cucumber, watermelon, bananas, and mint, while hot foods include chili peppers and coffee. However, research on this topic is scarce and more studies are needed to understand if and how foods have cooling or heating properties.
Still, some of the foods classified as hot or cold in TCM make sense even without research to fully back the classifications. Most people would agree that eating cucumber and watermelon on a hot day is refreshing, while consuming lots of coffee and spicy foods would probably not cool you off and probably make the heat worse.
Foods with a high-water content and those that are easily digested are typically recommended to eat on a hot day. On the other hand, spicy foods, soups, and caffeine are not thought of as cooling foods.
What to Eat in the Heat
When temperatures soar, try these foods:
Lettuce – Crisp lettuces, such as iceberg, Bibb, and romaine, are high in water and very refreshing. Pair them with other fresh vegetables, a lean protein source like chicken or fish, and a dressing made with olive oil or avocado for a balanced meal.
Mint – Mint is well-known for its cooling properties, thanks to the compound menthol that tastes cool. Add fresh mint to fruit, smoothies, or water. Blend frozen strawberries with banana and mint leaves for a refreshing treat.
Zucchini – Summer squash is hydrating and versatile, making it a perfect food to enjoy on a hot day. You can cut it into noodles for a cold salad or pop it on the grill instead of the stove to avoid heating your house. It also makes a good base for a chocolate smoothie with banana, cocoa powder, and milk.
Yogurt – Yogurt is a wonderful food for cooling off. Enjoy it with fresh fruit or turn it into frozen yogurt bark or popsicles. If you’re following a weight loss meal plan, choose unsweetened plain Greek yogurt for a high-protein option that will keep you full.
Melons – Watermelon is the obvious choice for staying hydrated and cool during the summer (water’s in the name!), but other melons can help you beat the heat too. Turn cantaloupe into a meal with arugula, grilled chicken, and mozzarella cheese, or enjoy honeydew with a handful of nuts for a snack.
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