Healthy Summer Diet Plan

Summers are here, and there is no escaping the sweat , sunburns, and several other issues the summer heat brings upon us. The scorching heat could be getting under you skin every day. So, how are you cooling your body down? We all know hydration and consumption of light meals are the easy key to beat the heat.

It is suggested that you add foods and beverages made with seasonal fruits and vegetables to your diet to address various seasonal troubles. It becomes difficult to keep oneself fit and energetic throughout the summer season. Due to the constant sweating and restlessness during summer, you mightn’t feel like eating.

Many individuals find it difficult to eat food throughout the day, which could worsen their overall health. It is essential to keep yourself cool and hydrated. If the right diet isn’t followed, it could cause dehydration, heatstroke, sunburn, and rashes in your body. Apart from drinking plenty of water, you could also add a good diet to follow to keep all the summer harm at bay.

Diet methods for healthy summer meals include:

Healthy food for a fresh summer morning

Sometimes summer mornings could be restless to you .To overcome the restlessness, you could use the help of fresh natural herbal teas in place of coffee to hydrate and cool the body down in the morning.

In the morning , you could drink cumin water instead of tea . This helps in cooling down the body. You also drink aloe vera juice or Amla juice to detox the body. It maintains the body temperature .You could drink barley water in the morning, it benefits the body and aids in digestive problems.

Include these superfoods in your breakfast routine:

• Some mornings could be humid, so you might not feel like eating. To overcome this, you could try including fluid things and light foods in the diet, which could be advantageous for your health.
• You could have dosa, idli or chilla for breakfast. Along with this, you could have watermelon or kiwi smoothies.
• Apart from this, you could try including poha or upma in your breakfast diet plan; you could add buttermilk along with it. Coconut water is also beneficial for summer heat.
• Individuals who like whole grains can include porridge made of it in their breakfast diet.
• To avoid the summer heat, you should eat soaked dry fruits and nuts. 

Keep lunch supercool

The afternoon heat could bother you more, so it’s good to have foods that hydrate and provide nutrition to your body.

• It’s essential to include seasonal vegetables, lentils and roti for lunch. It’s a fact that all the seasonal vegetables grown in summer have a lot of water in them, like Tinda, bitter gourd, ladies’ finger or pumpkin. 
• Also, you could take aam panna or coconut water in the morning.
• If you are looking for some light foods during summer, you could go for porridge or khichdi. Along with this, you could take in salads made with vegetables.
• If you aren’t very hungry you could take fruit, juice or salad for lunch. You could also take in smoothies made of curd or raita.

Treat your taste buds to the evening snacks

For evening snacks , you should consume healthy snacks instead of junk or oily food. This helps in keeping you in good mood.

You could try eating chana chaat or sprout chaat. Don’t forget to have some sherbet juice.

In the evening snacks, you should consume some healthy snacks instead of oily and junk food. This also keeps your mood good.

For this you can also eat channa chaat or sprout chaat. Together you can drink some sherbet juice.

Apart from this, you can also have snacks and iced tea made from flour.

Include healthy food in dinner

Summer nights might make people very restless. During this time, you could eat light foods, which will help you digest foods easily. Apart from this, you should also eat dinner three hours before sleeping.

For dinner, you could have one or two rotis and green vegetables. If you are fond of sweets, you can also eat Gulkand. To eat light, you could have a salad with fewer calories or oats.

If you do not have any problem with eating fruits at night, then you could consider having fruit salad at night. If you are fond of sweets, then you could also take kheer or sheera.

Easy, healthy summer diet tips 

Increase your water intake:

You might not sweat adequately in high humidity conditions, which means you wouldn’t release heat efficiently from your body. You should drink enough water at regular intervals, even if you aren’t thirsty.

Have eatables high in water content:

Consume lots of raw salads , fresh fruits and lighly spiced foods .Consume fruits and veggies that are high in water to help in hydrating your body. Avoid fries and junk foods as they would take time to digest and would require a lot of water . Spicy foods can increase body heat.

Grab naturally cooling drinks:

Drink beverages that naturally cool you, like lemon juice, coconut water, buttermilk and sugarcane juice. Rather than caffeine, aerated soft drinks and alcoholic beverages, they might contain sugar and other preservatives which act as diuretics and could cause loss of water from the body. You could add sabja to drinks as it could help in cooling the body.

Have curd:

Curd is great for the body as it rises the friendly bacteria in the gut amd improves digestion and boosts immunity.

Include veggies in your diet: 

During summer, always add veggies with rich water content, such as cucumber, kale, spinach, tomatoes, carrots, beets, etc.

Small meals:

Avoid meals that makes you feel heavy as it might cause acidity and affect your digestion. Eat small meals and keep your system active.

Don’t forget raw mango:

Summer season is known for the excellence of mangoes and its incredible health benefits, but raw mango is another special fruit to consider as it is extremely good at preventing heatstrokes and weakness. Raw mango juice, also known as aam panna, could help balance the electrolytes in the body. You could also consume raw mango in any form, like adding bhel, salads, and other various dishes.

Summer diet chart

Follow the chart below and make sure to follow portion control and not overeat any meal. Talk to your dietician before following any diet.

Sunday 

• Breakfast: Bowl of dal khichdi accompanied with a spoonful of curd and a side of tomato chutney
• Lunch: Paneer and mixed vegetable sabzi with roti
• Dinner: Brown rice with channa masala and spinach salad
• Snack: Munch on almonds or walnuts  

Monday 

• Breakfast: Moong dal cheela with a mint chutney. 
• Lunch: Rajma curry with brown rice. 
• Dinner: Quinoa with Tofu tikka and cucumber raita.
• Snack: A bowl of curd with some pomegranate seeds.

Tuesday

• Breakfast: A bowl of oatmeal topped with sliced bananas and a sprinkle of chia seeds.
• Lunch: Soya chunks and vegetable biryani with raita. 
• Dinner: Bajra roti with masoor dal and cabbage sabzi.
• Snack: A handful of cashews or peanuts

Wednesday 

• Breakfast: Scrambled eggs with mushrooms. 
• Lunch: Fish curry with steamed rice and a side of spinach.
• Dinner: Roti with chicken tikka masala, cucumber, and onion salad.
• Snack: low-fat cheese or lassi (buttermilk).

Thursday 

• Breakfast: A protein-packed smoothie with banana, spinach, and plant-based protein powder. 
• Lunch: Jeera rice with Dal tadka.
• Dinner: Veggie-packed khao suey with plenty of tofu. 
• Snack: Roasted chickpeas or baked sweet potato fries.

Friday 

• Breakfast: Whole-grain toast spread with peanut butter and sliced apples.
• Lunch: Mutton curry with roti and a side of beetroot salad. 
• Dinner: Bhindi masala with brown rice and cucumber raita. 
• Snack: Munch on pistachios or moong sprouts.

Saturday

• Breakfast: Poha topped with lots of veggies. 
• Lunch: Quinoa with Tofu and vegetable stir-fry. 
• Dinner: Roti with Egg curry and a cabbage and carrot salad. 
• Snack: Bowl of curd with honey and some blueberries.

If you explore all the regional cuisines of India , you will come across several special dishes that would make an ideal meal in this season for a healthy summer diet. 

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