Summer is about long sunny days, refreshing drinks, and delicious seasonal produce. But with the rising temperatures, adjusting your diet to stay energized, cool, and hydrated is crucial. Eating the wrong foods can make you feel sluggish, while the right choices can keep you refreshed and active. This guide will help you make smart food choices to enjoy summer fully!
A balanced summer diet isn’t just about what to eat—it’s also about what to avoid. Fried, processed, and heavy foods take longer to digest, making you feel sluggish and bloated in the heat. They can also increase body temperature and dehydration, leaving you drained. Choosing the right summer-friendly options ensures that your body gets the energy it needs without feeling weighed down.
What to Eat in Summer?: Key Factors for a Healthy Diet
Before diving into delicious summer superfoods, let's understand the essentials of a balanced and refreshing summer diet. The heat can take a toll on your body, so making mindful food choices is crucial for staying energized, hydrated, and feeling your best.
1. Balance & Variety – Eat the Rainbow!
A diverse diet packed with fruits, vegetables, whole grains, and plant-based proteins ensures you get all the essential nutrients.
2. Hydration – More Than Just Water
Water is key, hydrating foods like watermelon, cucumber, oranges, and coconut water should also be included to maintain your body's fluid balance.
3. Avoid Restrictive Diets – Enjoy, Don't Deprive!
Restrictive eating can slow down metabolism, lead to energy crashes, and increase cravings. Focus on nutrient-dense meals that nourish your body instead.
4. Mindful Eating – Savor Every Bite
Eating mindfully helps prevent overeating, improves digestion, and lets you appreciate the natural flavours of fresh summer produce. Plus, chewing your food properly helps absorb nutrients better! (Source: Harvard T.H. Chan School of Public Health)
5. Light & Frequent Meals – Beat the Sluggish Feeling
Opt for smaller, nutrient-rich meals throughout the day rather than heavy, calorie-dense portions. Foods rich in fibre, protein, and healthy fats keep you feeling full without weighing you down.
Your summer diet should be about enjoying fresh, vibrant foods that keep you cool and energized. Rewynd's range of healthy snacks and nuts is the perfect way to add crunch, protein, and nutrition to your summer eating habits!
Best Vegetarian Summer Superfoods
Summer calls for light, hydrating, and nutrient-rich foods to keep you energized and refreshed. Here are some of the best vegetarian summer superfoods to add to your diet:
1. Watermelon, Oranges, & Melons– The Ultimate Hydrators
Watermelon, oranges, and melons are the ultimate summer refreshers! With over 90% water content, they keep you hydrated while delivering essential vitamins like A, B6, and C.
2. Celery – The Natural Detoxifier
Celery acts as a natural diuretic, helping to flush out toxins and reduce bloating. Pair it with hummus for a healthy crunch!
3. Nuts – The Energy Boosters
Craving something salty? Rewynd’s roasted almonds provide healthy fats, protein, and fibre to keep you full and energized.
4. Cucumber – The Coolest Summer Veggie
Crisp and refreshing, cucumber is high in water and vitamins. Add it to salads, sandwiches, or infused water for extra hydration.
5. Tomatoes – Sun Protection in a Bite
Rich in lycopene, tomatoes naturally help protect against sun damage while adding a juicy, tangy flavour to dishes.
6. Leafy Greens – Nutrient-Packed Superstars
Greens like spinach and kale provide essential vitamins and minerals, making them the perfect base for summer salads.
Eating seasonally is the best way to stay healthy and energized during the summer. Whether you're sipping coconut water, snacking on roasted nuts, or enjoying a bowl of fresh berries, Rewynd’s range of snacks and superfoods helps you stay refreshed and ready for the summer heat!
Refreshing & Light Vegetarian Summer Food Recipes
Summer is the perfect time for light, cooling, and nutrient-packed meals. Try these refreshing vegetarian recipes that keep you full without feeling heavy:
1. Watermelon & Feta Salad
Sweet and salty with a refreshing crunch!
- Ingredients: Watermelon cubes, plant-based feta, mint leaves, olive oil, salt.
- Instructions: Mix everything together, drizzle with olive oil, and enjoy!
2. Orange Ginger Smoothie
A zesty blend packed with vitamins.
- Ingredients: Orange juice, ginger, spinach, banana, and ice.
- Instructions: Blend until smooth for an instant energy boost.
3. Melon Gazpacho
Cool, light, and bursting with summer flavours.
- Ingredients: Melon, cucumber, mint, lime juice, salt.
-
Instructions: Blend, chill, and serve cold.
4. Grilled Tofu with Cucumber Raita
A refreshing protein-packed dish.
- Ingredients: Tofu, cucumber, yoghurt, mint, cumin, salt.
- Instructions: Grill tofu, mix cucumber with yoghurt & spices, and serve.
5. Nutty Fruit Salad
Sweet, crunchy, and nutrient-dense.
- Ingredients: Seasonal fresh fruits, Rewynd's roasted nuts.
- Instructions: Chop the fruits, toss them with Tangy Mint Peanut Chat, and enjoy the crunch!
6. Chilled Cucumber Mint Cooler
A drink that hydrates and refreshes.
- Ingredients: Cucumber slices, mint, lemon juice, water.
- Instructions: Blend, strain, and chill.
7. Peanut Butter Banana Smoothie
A creamy, protein-rich summer delight.
- Ingredients: Bananas, plant-based milk, Peanut Butter, Rewynd's flavoured peanuts, ice.
- Instructions: Blend until smooth and enjoy!
Light, hydrating, and packed with essential nutrients—these summer drinks and recipes will keep you refreshed and energized all season long. Whether you're sipping on coconut water or enjoying a bowl of nutty fruit salad, make every bite and sip count with Rewynd's delicious snacks and ingredients!
How to Stay Hydrated in Summer?: Best Summer Drinks to Stay Hydrated
Summer calls for extra hydration, and staying refreshed is not just about drinking water—it's about choosing the right hydrating drinks that keep you energized, cool, and replenished. Here are some delicious, nutrient-packed drinks to help you beat the heat:
1. Infused Water – Hydration with a Twist
Plain water can get boring, but infused water adds flavour and nutrients. Try combinations like cucumber & mint, lemon & basil, or watermelon & rosemary for a refreshing, natural hydration boost.
2. Coconut Water – Nature's Ultimate Hydrator
Loaded with electrolytes like potassium and magnesium, coconut water is a natural alternative to sports drinks, helping you stay hydrated while balancing minerals lost through sweating.
3. Herbal Iced Teas – Refresh & Rejuvenate
Skip sugary sodas and opt for homemade herbal iced teas like hibiscus, chamomile, or green tea for an antioxidant-rich drink that promotes relaxation and refreshment.
4. Fresh Fruit Smoothies – A Cool Nutrient Boost
Mix seasonal fruits like mangoes, papaya, and bananas with yoghurt or for a cooling, nutrient-packed summer drink that doubles as a meal replacement.
5. Buttermilk (Chaas) – A Classic Indian Summer Cooler
Rich in probiotics, buttermilk helps with digestion, cooling the body, and preventing dehydration. Add roasted cumin or mint for extra flavour and health benefits.
6. Sattu Drink – The Protein-Packed Energy Booster
A traditional Indian summer beverage made from roasted gram flour, the sattu drink is rich in protein, fibre, and essential nutrients. You can make Sattu powder from our Haldi Chana.
7. Sugarcane Juice – A Natural Instant Energizer
A powerhouse of natural sugars, minerals, and hydration, sugarcane juice helps cool the body, boost energy levels, and support liver health during the summer heat.
8. Bael (Wood Apple) Juice – The Hidden Summer Superdrink
A lesser-known yet highly effective summer drink, bael juice is rich in fibre, cools the body, and aids digestion, making it perfect for combating the summer heat.
What to Avoid in Summer: Foods & Drinks
While summer is all about fresh and light meals, there are certain foods and drinks that you should limit to stay cool, hydrated, and healthy. Here’s what to avoid when the temperatures rise:
1. Sugary & Carbonated Drinks
Sodas, packaged juices, and energy drinks may seem refreshing, but they’re loaded with sugar and artificial additives that can lead to dehydration and energy crashes. Instead, opt for coconut water, herbal teas, or infused water to stay hydrated naturally.
2. Deep-Fried & Heavy Foods
Greasy and fried foods like samosas, fries, and pakoras take longer to digest, leaving you feeling sluggish in the heat. Instead, choose grilled, roasted, or lightly sautéed meals for a healthier option.
3. Spicy & Extremely Salty Foods
Excessively spicy foods can increase body temperature and lead to discomfort in hot weather. High-sodium foods also contribute to water retention and bloating, making you feel heavier. Instead, enjoy fresh herbs, mild spices, and natural seasonings in your meals.
4. Processed & Packaged Snacks
Chips, biscuits, and packaged snacks are often high in sodium, unhealthy fats, and preservatives, which can contribute to dehydration. Swap them for nutrient-dense snacks like Rewynd’s flavoured nuts, roasted chana, or energy bars to stay full and energized.
5. Excessive Caffeine & Alcohol
While your morning coffee is fine, too much caffeine or alcohol can dehydrate your body, leading to fatigue and headaches. Limit consumption and balance it with plenty of water or natural summer coolers like buttermilk and lemon water.
6. Heavy Dairy Products
Creamy, full-fat dairy products like cheese, cream-based curries, and milkshakes can feel heavy and slow digestion. Instead, opt for light dairy options like yoghurt, chaas (buttermilk), or plant-based alternatives.
Conclusion
With the right balance of nutrition, hydration, and mindful eating, you can make the most of the summer months while keeping your body light, healthy, and full of energy!
