You know summer’s the perfect time to switch to flip-flops, but did you know it’s also the right time to change your diet? Being outdoors more often—and sweating—ups your risk for health problems such as dehydration, skin sensitivities, and vitamin and mineral deficiencies. The simple (and delicious) solution? “Eat local, in-season fruits. Their nutrients are at their peak in the summer,” says Julie Kaye, MPH, RD, CDN, a registered dietitian in New York City. “But they’re not the only foods that will help your body look and feel its best during the hottest time of year.” Click through to see what else you should definitely eat (and drink!) this season.
While tomatoes are filled with antioxidants and Vitamin C, they also contain beneficial phytochemicals such as lycopene, which contribute to chronic diseases—especially cancer.
Part of the summer squash family, zucchini contains a fiber called pectin, which is linked to increasing heart health and lowering cholesterol.
As its name implies, this fruit is a hydration hero, and fluids are exactly what you need when the heat is on. “Watermelon’s high water content keeps you cool and hydrated,” says Boston-based registered dietitian Janel Funk, MS, RD, LDN, who runs the website Eat Well With Janel. That same high water content will also keep you feeling full, which could curb cravings. As an added summer bonus, “Watermelon also contains lycopene, which protects skin cells from sun damage,” says Funk.
The sweet citrus fruit is rich in potassium, a nutrient that’s crucial in the summer. “You lose potassium through sweat, which puts you at risk for muscle cramps,” says Erin Palinski, RD, CDE, LDN, CPT, author of the forthcoming Belly Fat Diet for Dummies. “Eating oranges replenishes your supply and keeps muscle cramps away,” she explains. Oranges are also about 80% water, so popping a few juicy slices will keep you hydrated during your sweatiest summer days.
Protein-packed, portion-controlled and easy to tote in your beach bag (just freeze a cup before you go, so it stays cool until you’re ready to snack), yogurt is made for summer eating, says Keri Glassman, MS, RD, CDN, president of Nutritious Life. “The protein satisfies your growling tummy, which will keep you from overloading on salty, high-calorie snacks at your barbeque,” explains Glassman. Her recommendation: brands that are low in fat and high in protein, like Dannon Oikos Non-Fat Greek yogurt. It has twice the protein of regular low-fat yogurt. Yogurt also adds a dose of probiotics, beneficial bacteria that keeps your digestive system running smoothly.
“Nothing is worse than feeling ‘puffy’ when you’re heading to the beach,” says Glassman. “Celery and fennel act as diuretics, helping you lose excess water weight without causing dehydration.” How? The ingredients in these two veggies stimulate your kidneys, causing them to flush waste and extra fluid from your body, which beats bloat in your tummy.
These berries are great sources of fiber. “Raspberries are a food that goes unnoticed a lot—they can be very expensive off-season—but there are a lot of awesome qualities in the powerful little raspberry,” says Ross. “They’re very high in vitamin C and have 8 grams of fiber per cup.”
These foods are high in fiber too, says Ross. Keep the skin on apples and pears for the maximum nutritional impact. Be sure to wash thoroughly before eating or, even better, opt for organic—apples are part of the Dirty Dozen, meaning pesticide residue could linger on the skin. Two medium-sized dried figs contain more than 1.5 grams of fiber.