Summer Clean Eating: Embrace the season with fresh, hydrating and nutritious foods
By: Megan Barefoot
As the days grow longer and the sun shines brighter, summer beckons us to take advantage of the change in energy. I don’t know about you, but for me, it’s the perfect time to revamp my eating habits and nourish my body. Summer clean eating isn’t just about losing weight in the winter. it’s about revitalizing our mind, body and soul. Let’s dig into some hydrating foods, enjoy the freshest seasonal produce, and feed our souls with delicious, healthy meals. Here’s how you can make the most of June’s deals:.
Hydrating foods to beat the summer heat
Staying hydrated is vital during the hot summer months. While drinking plenty of water is essential, incorporating hydrating foods into your diet can give you an extra boost. This is the time of year when all these tropical fruits are precious and important! Here are No Shoes Nutrition’s top hydrating foods to include in your summer clean eating plan:
Watermelon: With its high water content and refreshing sweetness, watermelon is the quintessential summer fruit. It’s perfect for a hydrating snack or as a base for a refreshing smoothie. I like to cut this melon into watermelon sized pieces, add a stick, freeze and enjoy on warmer days!
Cucumber: Another hydration hero, cucumbers are not only low in calories but also incredibly versatile. Add them to salads or sandwiches, or enjoy them sliced with a little salt and a little lemon juice. Cucumbers are what I call “free food” as you can eat all you want, enjoy the crunch and cool off without worrying about overeating!
Citrus fruits: Oranges, lemons, limes and grapefruits are packed with vitamin C and water. Citrus fruits make great additions to your water, salads, and even your roasts. Citrus infused water will help the whole family drink more fluids on hot days!
Strawberries: These juicy berries are bursting with flavor and hydration. Enjoy them on their own, in fruit salads or blended into smoothies for a refreshing treat. I recommend getting the organic strawberries to avoid the sprays and chemicals!
The freshest foods of the season
Summer brings an abundance when it comes to fresh produce, especially in Canada where we have long winters without much growth. Embrace the season’s offerings to maximize nutritional benefits and enjoy the best flavors. Here are some of the freshest foods to look for this summer:
Berries: Blackberries, raspberries and blackberries are at their peak in June. They are rich in antioxidants, fiber and vitamins. Add them to your breakfast yogurt, to your salads or enjoy them as a snack. Berries are a great source of healthy fiber with a sweetness that isn’t too high on the glycemic load. Even those with blood sugar imbalances can enjoy the season’s best berries without worry!
Leafy vegetables: Spinach, kale and arugula thrive in the summer. These greens are rich in nutrients and ideal for salads, smoothies and as a side dish. In my opinion, you can never eat too many greens because when you are green inside you are clean!
Tomatoes: Tomatoes ripened on vines are a summer staple. Their juicy, sweet taste is unbeatable. Use them in salads, dips or simply sliced with a little olive oil and some sea salt. For some variety, consider making some tomato-based sauces and dips!
Pumpkin: This versatile vegetable is abundant in summer. Grill it, add it to noodles, or bake it into healthy muffins and bread. If you’re curious what else you can do with zucchini, reach out and I’ll send you some recipes!
Foods that nourish the summer soul
I feel like I’m trying to cram so much information into this blog! Summer foods are so exciting and delicious. I just hope you take advantage of the short window to hit the farmer’s market and take advantage of the local produce! Summer is supposed to be a time of relaxation, outdoor activities and enjoying meals with loved ones. Nourish your soul with foods that bring joy and satisfaction while supporting your health goals
Grilled vegetables: If you don’t like your vegetables raw, then you can take advantage of the warm weather and fire up the grill. Roasted vegetables like peppers, eggplant and asparagus are delicious and easy to prepare. The smoky flavor enhances their natural sweetness.
Fresh salads: Experiment with different salad combinations using the freshest ingredients. Think beyond lettuce – add grains like quinoa, nuts, seeds and a variety of colorful vegetables for a rich and filling meal.
Water enriched with herbs: We talked about adding citrus to your water, but you can also stay hydrated by adding fresh herbs like mint, basil, or rosemary to your water. It’s a simple way to up your hydration game and enjoy subtle, refreshing flavors.
Light and refreshing desserts: Enjoy the natural sweetness of summer fruits with light desserts. A simple fruit salad, yogurt parfait, or chia seed pudding with fresh berries can be filling and nutritious.
Summer is the perfect time to embrace clean eating. By focusing on hydrating foods, the freshest seasonal produce, and meals that feed your soul, you can improve your health and enjoy the vibrant energy of the season. Make the most of what summer has to offer and fuel your body and mind with delicious, healthy foods.
Remember, clean eating is not a restriction. it’s about choosing foods that make you feel better. Here’s to a summer full of health, happiness and delicious meals!
bibliographical references
Harvard School of Public Health TH Chan. (2023). “Summer Diet: The Benefits of Seasonal Fruits and Vegetables.”
Mayo Clinic. (2023). “Hydration: Why it’s so important.”
American Heart Association. (2023). “Smart Eating: Fresh, Tasty and Healthy Foods for Summer”.
Ready to dive into more summer clean eating tips? Visit our website at www.noshoesnutrition.com and schedule your free consultation today!
