Happy 4th of July - Diet and Summer Weather

When the heat is on, your plate can be your best ally. The ideal hot-weather foods are hydrating, light, and easy to digest, helping your body stay cool and energized.

🥒 High-Water-Content Fruits & Veggies

These foods hydrate you from the inside out:

• Watermelon (92% water): Sweet, refreshing, and perfect chilled

• Cucumbers (up to 97% water): Crisp and cooling in salads or infused water

• Berries: Strawberries, blueberries, and blackberries are over 85% water and packed with antioxidants

• Citrus fruits: Oranges and grapefruits offer hydration and vitamin C

• Leafy greens: Spinach, lettuce, and endive are over 90% water and great in cold salads

  
  

🥥 Cooling & Nourishing Options

These foods help regulate body temperature and replenish nutrients:

• Yogurt: Rich in probiotics and soothing on hot days—try it with fruit or in smoothies

• Coconut water: A natural electrolyte drink that rehydrates and refreshes

• Aloe vera gel: Blend into juices or smoothies for a cooling, skin-friendly boost

• Mint: Add to drinks, salads, or yogurt for a naturally cooling effect

  
  

🥗 Light Meals & Cold Dishes

Keep it simple and satisfying:

• Cold pasta or grain salads: Toss with veggies, herbs, and a light vinaigrette

• Chilled soups: Gazpacho or cucumber soup are refreshing and nutrient-rich

• Wraps and sandwiches: Use lean proteins, fresh veggies, and whole grains for a balanced bite

  
  

❌ Foods to Avoid

Skip anything that raises your internal temp or dehydrates you:

• Spicy dishes (unless you’re used to them—they can make you sweat, which cools you down, but may also dehydrate)

• Fried or heavy foods: Harder to digest and can make you feel sluggish

• Caffeinated or alcoholic drinks: These act as diuretics and can lead to dehydration

  
  

Happy 4th of July. Eat well.

Peace