10 Healthy Summer Foods To Enjoy This Vacation

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So how are you welcoming this season of a sun? With sunscreen lotions, sunglasses and air conditioners? But what about the foods? Yes, the summer foods? We all love our summer vacations but we often tend to overlook the summer foods. Resulting in over indulgence of cold drinks and ice creams that lead to unnecessary weight gain. But don’t worry, Truweight has come to the rescue. Here we bring to you 10 healthy summer foods along with many summer fruits, veggies and drinks that will help you fight the heat and enjoy your vacation days better!

For more tips on healthy diet, you can always drop by to any of the Truweight Centres and ask our Nutrition experts themselves. All for FREE! Just click and get started!

Summer foods should be all about foods that keep you hydrated as well as healthy at the same time. Summer is often accompanied with dehydration, skin sensitivities, mineral deficiencies etc. Therefore, our primary goal should be to include summer foods that fulfill the criteria.

Wondering what to eat in summer to keep your body cool? Out of all the amazing summer foods and drinks, we have shortlisted 10 of them to let you enjoy this summer vacation in the most healthy way.

1. It’s time for the waterry melons:

No summer food list can start without this amazing waterlicious summer fruit. Besides being the ultimate provider of water, this fruit

Watermelons for summer foods
Watermelons for summer foods

has lycopene, which has the property of protecting skin from sun damage. Moreover, due to its high water content, it will keep you full for a long time. Thus you won’t be having cravings for some time. So this summer, whenever you feel like grabbing a cola rush to the nearest fruit shop and have a fresh watermelon instead.

2.  Be corn ready

This summer make sure you are having some fresh corns to keep you upbeat. So why corns? Well, corn contains lutein and zeaxanthin. These are two antioxidants that are well known to protect from the harmful ultraviolet rays. And don’t forget that these sweet corns are always a delight to have! Also, you can try corn on the cob. Have it without butter and salt. It is rich in fibre too.

Corns can be apt as summer food
Corns can be apt as summer food

Some summer food dishes to try at home

Tomato and summer corn pasta

Watermelon and Crab Gazpacho

Mango Chicken Lettuce Wrap

Peanut Chicken Tacos

Pasta with Salmon

Salads green leafs, basils and herbs

Fruit salads

Grilled chicken kebabs with summer veggies                

3. Blackberries and Raspberries:

Berries make delicious summer fruits
Berries make delicious summer fruits

These are some of the delicious summer foods. Berries are always known for their amazing antioxidant properties. Which make most of the berries ideal for weight management. Again, Raspberries are rich in fiber, which is also beneficial for weight loss. You can try for berry juices this summer.

4. The nutritious Avocado:

Avocado Weight Loss
Avocado can be great to lose weight in summer

It is one of the best summer food to include to your list. It is known to improve digestion, prevent osteoarthritis, reduces depression etc. It is a versatile fruit that is rich in monounsaturated fatty acids, which helps reduce bad cholesterol. Besides these, Avocado also contains folate, vitamin K, E, B6, C,  copper etc. Need any more reason to include this amazingly blessed summer fruit?

5. Yummy Yogurt:

What can be more summer effective than a cup of yogurt? Yes, during these sweaty days you can be cooled down by some yogurt. Yogurt is rich in protein that will also keep you full. Hence you won’t be looking for other unhealthy snacks to bite on. Yogurt is also known to have a great probiotic property that makes it super good for managing your digestive system. Some ways of enjoying your yogurt are like: A cold cup of yogurt with berries, Fruit salads with the twist of yogurt, a thick yogurt shake, Hung curd with fresh fruits etc.

Yummy yogurt to batte the heat this summer
Yummy yogurt to battle the heat this summer

Some summer vegetables that you shouldn’t miss

Mushrooms- The summer variants such as chanterelles and porcinis can be great for you. They have low sodium, fat and are rich in fiber, riboflavin etc.

Zucchini- They are amazing for summer and are sources of vitamin C, manganese, dietary fiber, magnesium, vitamin A, potassium, copper, folate, phosphorus, omega-3 fatty acids etc

Hot Peppers- They are good for the season with high content of Vitamin C and are also great antioxidants.

Pumpkin- It is a famous Indian summer vegetable. It has cooling and  diuretic properties. It is also good for digestion.

Bottle gourd- This is another amazing super food. It is rich in magnesium, calcium and Vitamins A and C. You can enjoy this water-rich vegetable as juice, sabzi, soups etc. It helps to beat the heat of the summer and also prevents stomach acidity which is pretty common in summers.   

6. Ever freshening Coconut Water:

Get refreshed with coconut water
Get refreshed with coconut water

What is summer if there’s no coconut water? It’s inexpensive and carries a powerhouse of nutritional benefits. Coconut water has electrolytes that make it one of the best hydrating agents. Besides being an excellent cooling drink, it helps in reducing blood pressure level, provides anti-aging properties, acts as a natural diuretic besides being a refreshing summer drink. So why waste money on those posh cool drinks while you can re-energise your body with coconut water?

7. The Cucumber Bliss

Another inexpensive yet beneficial summer food is the refreshing vegetable cucumber. It works great for skin by helping in skin problems like dark circles, sunburns etc. It has silicon and sulfur that promotes hair growth, it also has high water content that cleans bodies by removing toxins. Also, cucumbers are great for heart health due to its immune boosting and anti-inflammatory effects. You can have cucumber as cucumber juice, cucumber salads etc.

Cucumber is a must have for summer
Cucumber is a must have for summer

8. Lime water:

If you are out on a sunny summer day and you need a drink that soothes you from within, it has to be a glass of lime water. Easily available on the streets, lime water can be a saviour for you. To increase the taste you can add sugar, salt or black salt according to your preferences.

Lime Juice for summer
Lime Juice for summer


Summer fruits to fight the sun








9. Bittergourd: This is also good for the summer and is also easily available. It is known to be good for boils, rashes, fungal infections etc. which are pretty common in summer. 


Bitter gourd can be a great summer vegetable
Bitter gourd can be a great summer vegetable

10. Dark Leafy Veggies:

Try on raw spinach and kale salads this summer. They are known to provide protection against the heat of the sun. These leafy greens are also known to reduce inflammation and detoxify the body. You can also add some spinach leaves in your smoothies to keep the healthy factor intact. You can also add these leafy veggies in your favourite sandwiches or wraps.

Dark Leafy veggies for summer
Dark Leafy veggies for summer

Summer Diet Plan:

So that you won’t get confused, we bring to you Truweight’s Summer diet plan to guide you through the season. It is basically an outline with Truweight’s products that can give you a heads-up for an entire day diet plan. So check this out and make your summer better.


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