The heat is hitting us with full force! And our body is begging for light, delicious, yet highly nutritious and refreshing foods. That’s why we’ve prepared a list of snack and drink suggestions — easy to prepare, budget-friendly, loaded with nutrients, and low in calories — to make things easier. But first, let’s go over why it’s so important to choose wisely and what you should prioritize in your summer snacks.
More Protein
You already know protein helps maintain muscles and curb hunger. This is especially important during hot weather, when you need to replenish your body after physical activity while also eating lighter.
Great options include snacks with mozzarella cheese, tofu, tuna, or chickpeas. Another safe bet is a smoothie, especially if you make it with plant-based milk or water. Add ice and it’ll feel almost like ice cream — refreshing, delicious, muscle-supporting, and filling.
Less Fat
Do you feel like eating greasy or hot foods in summer? Probably not! And that’s good for your body. During the summer season, we often gain a little weight because we tend to hold onto our body fat to conserve energy. Plus, the more fat we carry, the harder it is to cool down, making us more prone to heat exhaustion. So, the less harmful fat we consume, the better. That way, when we engage in physical activity and need energy, our body will tap into its reserves, burning extra fat and helping us lose weight.
Fewer Carbs and Fewer Calories
As mentioned earlier, in summer, we need less food to meet our energy demands. Our body works hard daily to help regulate our temperature and keep us cool. The more calorie-dense food we eat, the more heat our digestive system generates. To avoid this, the hypothalamus automatically regulates the process, prompting cravings for light, fresh foods that don’t overwork our system. Listen to your body!
More Water
When it’s hot, sweating is inevitable, even with minimal physical activity. We must replace the fluids we lose to avoid dehydration, which can become serious. Drink water infused with fruit slices or unsweetened tea to add flavor. Additionally, consume foods rich in water, such as watermelon, strawberries, celery, or cucumber. All of this helps keep you hydrated.
Turn to Electrolytes
In the heat, we sweat more to regulate body temperature. This leads to dehydration, cramps, fatigue, and even kidney issues. Electrolytes like sodium, magnesium, calcium, and potassium are key to maintaining fluid balance and preventing dehydration. An easy and tasty way to include them is by adding Will Pow(d)er to a glass of water, ideally in the afternoon or before bed.
Healthy Summer Snacks and Drinks
- Water
- Hibiscus tea / herbal tea / unsweetened iced tea
- Coconut water with no added sugar
- Fat-free or plant-based milk, unsweetened
- Unsweetened fruit juice
- Fruits: Strawberries, blueberries, raspberries, blackberries, watermelon, melon, apples, grapes, oranges, pears, pineapple, nopal (prickly pear), banana
- Vegetables: Celery, cucumber, lettuce, spinach, carrots, broccoli, squash, zucchini, avocado
- Unsweetened Greek yogurt, vegan yogurt, cottage cheese, mozzarella cheese
Snack #1
Ingredients:
- 1 cup watermelon chunks
- 2 tablespoons balsamic vinegar or glaze (to drizzle over watermelon)
- Chopped mint to sprinkle on top
- 1 cheese stick, cut into cubes
Snack #2
Ingredients:
- 2 mandarins
- ½ cup cottage cheese
Snack #3
Ingredients:
- 1 cheese stick
- 1 apple
- 2 tablespoons almond butter
Snack #4
Ingredients:
- 1 fresh mozzarella ball, cut into pieces
- Watermelon chunks
- Fresh basil leaves
- 1 tablespoon balsamic glaze
- Bamboo skewers
Preparation:
Thread the watermelon, cheese, and basil leaves onto the skewers. Drizzle with balsamic glaze. Done!
Snack #5
Ingredients:
- Fresh mozzarella cheese
- Cherry tomatoes
- Balsamic glaze to drizzle on top
Snack #6
Ingredients:
- 1 sliced apple
- 2 tablespoons almond butter to spread on apple slices
Snack #7
Ingredients:
- Turkey roll-ups
- Thin rice crackers
Your Santo Remedio Team
