Energising Summer Eats: Beat the Heat & Boost Your Mood

With summer here and the heat intensifying, the rising temperatures can also lead to fatigue and dehydration if you’re not mindful about what you eat and drink. Incorporating the right foods into your diet can help keep your energy levels high while boosting your mood. Here are some essential summer eats designed to keep you uplifted and cool for the summer!

Hydration Essentials

Foods High in Water Content

Staying hydrated is crucial during hot summer days. Foods with high water content not only quench your thirst but also provide essential nutrients. Here are some excellent options:

• Cucumber – About 96% water
• Celery – About 95% water
• Tomato – About 95% water
• Watermelon – About 92% water
• Strawberries – About 92% water
• Rockmelon/Cantaloupe – About 90% water
• Peaches – About 89% water
• Oranges – About 88% water

The Role of Salt

While it may seem counterintuitive, a little salt can play a significant role in preventing dehydration. Electrolytes, including sodium, are vital for maintaining fluid balance in your body. When you sweat, you lose both water and electrolytes. Consuming foods with balanced salt levels can help retain fluid and maintain hydration. Here are some healthy, salty summer snacks:

• Olives: Whether as a salad topping or a side snack, olives are high in healthy fats and salt, making them an excellent choice for your summer menu.
• Pickles: A delicious and crunchy way to get some salt, pickles also provide probiotics for gut health.
• Salted Nuts: Rich in proteins and healthy fats.
• Popcorn: High in fiber and antioxidants called polyphenols, which support heart and digestive health.
• Cheeses: A great source of calcium for better bone health.

Energizing Meal Ideas

Breakfast

Boosting the energising properties of your breakfast is easy with a few key ingredients:

• Oats
  • Oats are an excellent source of fibre for sustained energy. You can balance it all out by adding some Greek yoghurt for extra protein, nuts or nut butter for healthy fats, berries or other fruits for vitamins and antioxidants, and even some seeds like chia or flax for omega-3.
• Banana
  • Bananas can be a great addition to add extra energising fuel to a bowl of cereal, oats, or yoghurt, but they’re also great on their own in a pinch! You can boost the nutritional value by adding a drizzle of honey for extra energy, a dip of yoghurt for protein, and some cinnamon for an invigorating kick!
• Dark Chocolate
  • It might not be the most expected choice for breakfast, but adding some dark chocolate chips to your breakfast bowl can give you a natural boost of caffeine and antioxidants.

• Avocado
  • Avocados are rich in healthy fats and fibre, which boost your energy and keep you feeling fuller for longer. They can be incredibly versatile and are a great way to liven up your morning toast!

Lunch

It’s important to energise your midday meal with nutrient-rich ingredients that provide sustained energy to get you through the day’s challenges:

• Quinoa
  • A complete protein source that provides long-lasting energy. It’s great in salads, with pasta and couscous, and even casseroles.
• Leafy Greens
  • Spinach or kale are rich in iron and vitamins for that Popeye strength and major energy boost! Incorporate them in salads, sandwiches or wraps for a health boost.
• Chickpeas
  • Packed with protein and fiber, chickpeas help stabilize blood sugar. Toss them into salads, soups, or blend them into a hummus for dipping.

• Miso
  • Having a small bowl of miso soup alongside your lunch can be a fast and easy way to boost your energy. It’s rich in nutrients, including protein, minerals, and vitamins B, K and E. It also supports metabolic health, aids hydration and promotes gut health.

Dinner

Fuel your evening with wholesome ingredients that provide energy and support recovery after a long day.

• Brown Rice
  • A complex carbohydrate that offers slow-releasing energy. Serve it as a base for stir-fries, curries, poke bowls, or fry it in a pan.
• Lean Protein
  • Lean proteins are rich sources of protein which aids muscle repair and satiety. They are an essential component of any balanced dinner.
• Lentils
  • Packed with protein and fiber, lentils help stabilise blood sugar. Add them to soups or salads for an energy boost.

• Broccoli
  • Rich in vitamins and fiber, broccoli helps with digestion and energy levels. Steam or roast it as a side dish for added nutrition.

Staying Refreshed & Hydrated

Infused Water

Staying hydrated doesn’t have to be boring! Try enhancing your water with natural flavors:

• Cucumber Mint Water: Add cucumber slices and fresh mint leaves to a jug of water for a refreshing drink.
• Citrus Burst: Infuse water with slices of lemon, lime, and orange for a zesty kick that encourages fluid intake.

Snack Wisely

Try to avoid packaged and highly-processed snacks as much as you can. It’s a good idea to do some weekly snack prep to keep energising foods you can reach for on hand to avoid the midday slump:

• Nuts & Seeds
  • A small handful of almonds or pumpkin seeds can provide a great boost of energy and nutrients.
• Energy Balls
  • Energy balls are a great way to treat yourself and get invigorated before a workout or event.
• Afternoon Tea
  • It’s OK to eat if you get hungry between meals! Kick back with a cuppa and enjoy a muffin or a slice of banana bread.

Final Thoughts

Your diet plays a role in how your body copes with the summer heat. Focus on foods that are hydrating, energising, and nutrient-dense, while also being mindful of keeping your salt intake up to prevent dehydration. Whether you’re enjoying refreshing smoothies, nutrient-rich salads, or infused drinks, these summer eats will help you beat the heat and keep your mood elevated.