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Beat the Heat with High Energy Foods


As temperatures climb this summer, staying cool becomes even more of a priority. Eating high energy foods can make a big difference when it comes to beating the heat.

Here are 10 ways to stay cool and energized:

  1. Lighten Up – You might find that you don’t want to eat a heavy meal in the summer. The larger the meal, the higher our body temperature rises. In fact, when it’s really hot, you may not feel like eating anything at all, but having small meals every few hours is an important way to keep your energy up. Stick with smart picks like fruits and vegetables, and make sure to pair them with a protein to keep your blood sugar levels stable.

  2. Eat High Energy Foods – This might seem obvious, but the types and amounts of food you eat play an important role in your energy levels throughout the day. Foods that are high in fat and calories can leave you feeling sluggish.  To stay alert, make smart, nutritious choices that won’t spike your blood sugar or take too much energy to digest.  These may include bananas, apples, almonds, eggs, salmon and yogurt.

  3. Stay Hydrated – Drinking water isn’t the only way to stay hydrated. Many fruits and veggies are composed primarily of water.  Good things to eat to keep your body well hydrated include watermelon, strawberries, grapefruit, cabbage and carrots.

  4. Chill Out– The freezer is not just where you find your ice cubes and popsicles. Freeze berries, grapes, and even peas.  They make a great, refreshing snack.

  5. Keep Things Hot and Spicy – There are some who say you shouldn’t eat spicy foods if you’re already hot, but others say that spicy foods are a great way to beat the heat. Eating something that causes you to sweat will naturally cool the body down.

  6. Replace Electrolytes - Normally water is best, but on really steamy days you may choose to reach for an electrolyte-replacement drink like sodium-enriched coconut water, or watermelon blended with coconut water, plus a pinch of salt can be effective, too. We also found this great electrolyte drink recipe on Epicurious. Sweating makes you lose electrolytes, and replenishing them is crucial.

  7. Eat Raw – Nobody wants to stand in front of a hot stove when the air conditioning is already cranked up. Eating raw is the dietary process of eating mainly uncooked or unprocessed food. In addition to raw fruits and vegetables, a raw food diet might include fermented foods, nuts, seeds, and even some raw dairy products. Typically, those following a raw food diet stay away from foods that have been pasteurized, homogenized or produced with the use of chemical food additives.

  8. Be a Teetotaler - Mix up a summer mocktail at your next backyard BBQ, or for a treat any time of day. Mash your favorite berry at the bottom of a glass and mix with a chopped herb you love, then, top with ice cold sparkling water. Blackberry+basil, strawberry+mint, and raspberry+thyme are great combinations!

  9. Be Cool as a Cucumber – Veggies are full of water and can keep you hydrated in the heat of summer. In fact, lettuce is 96% water.  Eat salads full of water-rich veggies like cucumbers, peppers and celery.

  10. Did We Say Watermelon? – Not only is watermelon a summer staple for backyard BBQs but it’s a triple threat: It’s almost entirely water, replaces electrolytes, and the sugar content helps provide an extra boost of energy.

So, if the heat has got you down, stop by Farmview Market to pick up a bunch of fresh fruits and veggies. Keep an eye out for the best of the season like berries, peaches, watermelons, asparagus, and peppers.  Or if you're looking for a quick fix, try one of our healthy and nutritious raw juices or smoothies made fresh to order with whole fruits and vegetables.

If you're interested in a bit more in-depth nutritional information and counsel you can book an appointment with our Registered Dietitian Nutritionist, Staci Belcher.

Learn More about Nutrition Planning & Counseling