Switch. Eat Up! Summer calls for a change in diet

Hey! It's summer. Here are some of the nutritional foods you need to include in your daily meals to stay fit, fresh and healthy all summer long.

Summer calls for a change in diet – something light; more fiber, more water, less of this and more of that, and of course the temptation to maintain a ‘summer body.’ If you would like to stay fit, frosh and healthy all summer long, switch up your diet and include more nutritional food items in your daily meals. Here are some of the ideal foods to eat this summer.


Believe it or not, corn was made for summer; the grain contains antioxidants (lutein and zeaxanthin) which forms macular pigment that filters out damaging rays from the sun, thereby acting as a sunscreen and natural sunglasses. These antioxidants also help lower the risk of developing age-related macular degeneration, which is a leading cause of blindness in people over the age of 60.

Note: It’s more convenient to eat corn kernels already removed from the cob than eating directly from the cob, however, sweet corn is best eaten fresh than from cans.

Fresh tomatoes

In a study, participants who were exposed to UV light had almost 50 percent less skin reddening after they added 2 1/2 tablespoons of fresh tomato paste to their regular diet, for 12 weeks. This study concludes that eating fresh tomatoes could give you an extra protection from the sun. The substance, carotene, contained in fresh tomatoes and responsible for its red color is capable of protecting your skin from sunburn, as well as restores the skin from sunburn.

Plant Protein

Summer is that time of the year when you eat less animal proteins and more plant proteins. However, if you can’t imagine summer without burgers on the grill, feel free to eat lean cuts to avoid flame flare-ups caused by fat drippings; cook smaller, thinner cuts of meat to reduce cooking time, and marinate meat before cooking. On the other hand, you can eat fresh and unprocessed animal proteins such as squids, octopus, and its likes, or some slightly heated up seafoods like shrimps and prawns.

Fresh Drinks

Sometimes, it’s easier and faster to grab a bottle of already-made juice or cocktail, however, it’s healthier to take drinks made from fresh fruits with no additives. Fresh drinks don’t only taste better, the health benefits is worth more compared to taking flavoured or sweetened drinks, which has its own side effects when taken regularly over a long period of time.

Organic Food

If you need to be at the top of your health chart in order to maximize all the plans scheduled this summer, go conventional. It’s safer to eat conventional foods than non-organic ones because the more conventionally grown produce you eat, the less likely you are exposed to synthetic chemicals like fertilizers and pesticides. While shopping, kindly check labels on food items to make your choice – organic or non-organic.

Fibre foods

According to a research, food items with fibre are easily digested and the nutrients contained are well-absorbed into the body. Examples of these meals are wholegrain cereals, whole wheat pasta, whole grain bread and oats, barley and rye. You can also add, to your meal plan, fruits such as berries, pears, watermelon and oranges; vegetables such as broccoli, carrots and sweetcorn; peas, beans and pulses; Nuts and seeds and potatoes with skin to increase your intake of foods with fibre.


Fruits, especially the ones containing lots of water help you stay hydrated, keeps your memory sharp and your mood stable. It also cools off the body during hot summer months, therefore your body needs lots of fruits, like watermelon, strawberries, cherries, to pawpaw, apples, and other fruits rich in water as well as vitamins and fibres, to stay hydrated always.


It’s summer, drink eat up! With the sun constantly heating you up, dehydration is inevitable except you take water regularly, lots of it. Also, the human brain is made up of 73% water, therefore, drinking a good amount of water everyday (2 litres and above) will help keep the brain moist, regenerated and also serves as a cooling process. Drinking water also boasts brain power, provides energy, flushes out toxins, and promotes healthy weight management and weight loss.

Anyways, this summer will be great irrespective; eat, sleep and have a productive holiday all the way.