More kefir, less caffeine: Foods to eat and avoid during summer

Dietitian recommends cutting out foods that require longer to digest, which can lead to overheating

Fermented foods such as yogurt and kefir can be combined with berries for a healthy, hydraring and tasty summer breakfast. Getty Images

Summer’s sweltering heat can be exhausting, but with the right food choices you can stay not only healthy, but also cool and energised. Equally, there are some foods to avoid in your summer diet. Here’s a guide to the ingredients and recipes that will keep you hydrated and nourished.

Foods that cool you down

Water-rich fruits and vegetables: Staying hydrated is key, so make water-rich fruits and vegetables your best friends in the summer months. Watermelon, made up of more than 90 per cent water, is incredibly hydrating and refreshing. Light and crunchy cucumbers are another great choice as they are full of water. Try a simple cucumber and mint salad with a splash of lemon for a cooling snack.

Yoghurt and kefir: Fermented dairy products such as yoghurt and kefir are cooling and packed with probiotics, which support digestion and gut health. A bowl of cold yoghurt with fresh fruit and honey makes for a perfect summer breakfast. Or try a chilled kefir smoothie with strawberries and mint.

Coconut water: This natural electrolyte-packed beverage is ideal for replenishing lost fluids and minerals. Coconut water is low in calories, high in potassium and incredibly hydrating. Sip it chilled after a workout or add it to smoothies.

Coconut water is rich in minerals that help to ground and hydrate the body

Salads with a twist: Salads are a summer staple, but they don’t have to be boring. Go beyond basic greens with refreshing ingredients such as quinoa, colourful veggies, herbs and citrusy dressings. A Thai-inspired mango and avocado salad with lime dressing is light and flavourful.

Cold soups: Gazpacho, a chilled Spanish soup made from tomatoes, cucumbers and bell peppers, is perfect for hot days. Another great option is cucumber and mint soup; just blend cucumbers with yoghurt, garlic and fresh mint for a creamy, cooling dish.

Foods to avoid in the summer

Spicy foods: Spicy dishes can increase your internal body temperature and lead to more sweating, which can cause dehydration. Save the heat for cooler days and go for milder flavours in the summer.

Spiced and over-rich foods can lead to excessive sweating

Heavy and greasy foods: Burgers, fries and anything deep-fried are tough to digest, raising your body temperature as your system works harder to process them. Instead, opt for lighter options such as lean proteins and grilled vegetables.

Caffeine and alcohol: Both are diuretics, causing your body to lose water and potentially leading to dehydration. Limit these or, if consuming, always pair them with plenty of water.

Sugary snacks: Cookies, candies and pastries can cause a quick spike in blood sugar followed by a crash that leaves you feeling sluggish. Opt for naturally sweet fruits such as berries or watermelon instead.

Refreshing recipes

Sweet chilli and shrimp salad. All photos: Right Bite

Grape and halloumi skewers

Mango and pistachio yoghurt

Chipotle chicken salad

Mango and pistachio yoghurt: Top creamy yoghurt with fresh mango slices and a sprinkle of crushed pistachios for a deliciously refreshing breakfast or snack that’s light yet satisfying.

Sweet chilli and shrimp salad: Toss fresh greens, chopped veggies and cooked shrimp with a sweet chilli dressing for a salad that is packed with flavour and offers a refreshing contrast to the heat.

Chipotle chicken salad: Serve grilled chicken breast with a smoky chipotle seasoning over a bed of mixed greens, jalapenos and avocado. The light, spicy flavours pair perfectly with the crispness of the salad.

Grapes and halloumi: Pair juicy grapes with grilled low-fat halloumi cheese for a simple yet satisfying summer snack. The sweet and savoury combination is a treat for the taste buds while keeping you cool.

Diana Omeich is head clinical dietitian at Right Bite, a healthy meal plan service in the UAE. She holds a bachelor's degree in science in nutrition and dietetics from the Lebanese American University and specialises in nutritional genomics and tailored diets. She is also a certified life coach and Zumba instructor