5 Tips to Eat Lighter in the Heat l What Foods to Eat l Fresh Foods to Eat

It is sticky and hot! The way that we can combat this heat is eating lighter, which will keep us more energized and more tolerant of the elements. This time of year also means less time in the kitchen and more time enjoying the food and flavors that the season offers. High-water foods will not only keep you cooler, but they will boost your memory and help you cope better with stress. Watermelons, cantaloupe, plums, cherries, blackberries, nectarines, strawberries and peaches are all in the season. You also have a plethora of vegetables to choose from like corn, peppers, beets, tomatoes and cucumbers. As temperatures rise, it is important to also limit certain foods during those blistering days. This includes cutting back on eating fried food, bread, pasta and warming spices like hot pepper, cinnamon, paprika and ginger. When the temperature outside is driving you mad, cool down by eating lighter with these 5 tips.

Eat Fresh

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Chef William Tillinghast, an academic director at the Art Institute of Philadelphia shared that you should know what produce is accessible in your area. He recommended to attend local farmers' markets and ask what produce is in season. Another reason is that this will make your life easier because the fresher the produce is, the less prep work will be required. “The longer the time between preparation and consumption, the more flavor is lost,” Chef Tillinghast described. He advised that if you have a sweet tooth, cut up peaches, a honeydew melon and add fresh blueberries for a dessert instead of eating heavy treats like ice cream or cookies. These fruits should be aplenty during this time of year. Take advantage of this time of year and the access you have to fresh produce from your local farms.

Hold the Meat

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When it is hot outside, give your body a break by replacing your meat dishes with yummy veggies. Meat is heavy and will make you drowsy as it takes awhile for it to digest. According to the Mayo Clinic, it takes 6 to 8 hours for food to pass through the stomach and through the small intestine. Digestibility refers to how much of a food can be broken down into fundamental nutrients used by the body. It regularly takes up to 72 hours to digest red meat. "That’s because fats are more difficult for the body to break down and require a more elaborate process than other nutrients,” said. Dr. Pamela Peeke told the Huffington Post. “Because of this, your body sends more energy to the source of digestion, leaving you feeling zapped.” If you do eat meat from the grill, avoid using heavy sauces that are cream-based or barbecue sauces that are full of sugar. Alternatively, you can grill a veggie burger and have it with a stir-fry with a host of vegetables for a healthier option.

Enjoy Cold Soup

Soup doesn't have to be for winter. Having a chilled summer soup is not only tasty and refreshing, it can help you lose weight as it makes you feel full. What that means is you will feel satisfied and won't overeat. Beet soup is popular and has several health benefits rolled into one. You get fiber, beta-carotene, vitamins A, B and C. Nitrates found in beets could help conserve energy during your exercise regimen. Nitrates reduce the amount of oxygen needed during exercise to conserve energy. Other soups to examine for dinner are watermelon soup, gazpacho soup, avocado soup, cucumber soup and corn soup paired nicely with a sauvignon blanc or riesling. They are not as vitamin-packed as the beet soup but are just as good. Serve with a kale salad, a grilled fish and a small French baguette. Soup is the way to go to avoid being weighed down, while possibly curtailing your calorie intake.

Enjoy More Salads

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There are a variety of salads that you can make during the summer to keep you cool. When you add vegetables, beans or nuts to the mix you are giving your body essential nourishment during those humid days. Add some strawberries and feta cheese on a bed of greens with a light balsamic dressing and you’ll have a meal before you know it. If you are too tired to cook, make a cucumber Greek salad. All you need is cocktail-sized tomatoes, feta cheese, black olives and a dash of dried oregano. Add a little of olive oil and lemon juice and you have a great lunch to take to work with you. Eating more greens assures that you are getting antioxidants. "If you frequently eat green salads, you'll likely have higher blood levels of a host of powerful antioxidants (vitamin C and E, folic acid, lycopene and beta-carotene,) especially if your salad includes some raw vegetables," WebMD reported. Eating more salads will also keep you hydrated as well!

Ditch the Comfort Food

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You need to switch gears as you enter the warmer months. The mashed potatoes, gravy, biscuits, baked manicotti, baked ziti and stews should be out of the picture for the meantime as they remind us of blankets and fireplaces. They also give us permission to pig out because we hibernate more when it's cold outside. For the summer, it is grilling time and a time to be outdoors. Grilling fish, chicken and vegetables will keep you from desiring those comfort foods, which also packs on the pounds. But not everything is good for you on the grill. Stay away from processed meats like hot dogs, hamburgers or anything the is processed. "Try a bunless burger, or steak or chicken kabobs," author Dr. Keith Kantor shared with The Indianapolis Recorder. "You should have lots of color on your plate. More specifically – half of your plate should be fruits and vegetables! Instead of chips and dip, try having fruit, celery sticks or carrots with hummus or guacamole."