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href="https://web.archive.org/web/20170601214349/http://www.thehealthsite.com/fitness/diet/" title="View all posts in Diet"><span itemprop="name">Diet</span><meta itemprop="position" content="2"></a> / Summer diet tips and sample plan</span></div></section> <div id="main-container-single" itemscope itemtype="http://schema.org/NewsArticle"><meta itemscope itemprop="mainEntityOfPage" itemtype="https://schema.org/WebPage" itemid="http://www.thehealthsite.com/fitness/diet/summer-diet-tips-and-sample-plan/"/> <div class="inner-single"> <h1 itemprop="headline" class="hdh1 fwb">Summer diet tips and sample plan</h1> <h2 class="strakline" itemprop="description">Mercury levels are rising and summer is at its peak, and the scorching sun gives us enough reasons to constantly hunt for soothing foods which can comfort us in the heat. You can get dehydrated easily</h2> <div class="edi-date fl eventtracker" data-event-sub-cat="Author" data-event-title="yes"><span class="edi-date fl" itemprop="author" itemscope itemtype="https://schema.org/Person"><a href="https://web.archive.org/web/20170601214349/http://www.thehealthsite.com/author/neha-chandna/" itemprop="name">Neha Chandna  </a></span><span class="edi-date fl"> | Updated: May 15, 2015 3:18 pm</span></div> <div class="clear"></div> <div class="fr art-del-sc"> <div class="clear"></div> <div id="" class="isocial" data-url="https://web.archive.org/web/20170601214349oe_/http://www.thehealthsite.com/fitness/summer-diet-tips-and-sample-plan/" data-via="HealthSite4U" data-title="Summer diet tips and sample plan" data-size="large"></div> <div class="clear"></div> </div>  <div class="clear"></div> <div itemprop="publisher" itemscope itemtype="https://schema.org/Organization"> <div itemprop="logo" itemscope itemtype="https://schema.org/ImageObject"> <meta itemprop="url" content="https://web.archive.org/web/20170601214349/http://st1.thehealthsite.com/wp-content/themes/health2014/images/health-logo.png?v=20170118"> <meta itemprop="width" content="172"> <meta itemprop="height" content="52"> </div> <meta itemprop="name" content="TheHealthSite"> </div> <meta property="article:published" itemprop="datePublished" content="2013-04-15T13:26:43+05:30"/><meta property="article:modified" itemprop="dateModified" content="2015-05-15T15:18:25+05:30"/> <div class="thstags"> Tags: <a href="https://web.archive.org/web/20170601214349/http://www.thehealthsite.com/topics/eat-right/" rel="tag">Eat right</a>  <a href="https://web.archive.org/web/20170601214349/http://www.thehealthsite.com/topics/summer-food/" rel="tag">Summer food</a>  <a href="https://web.archive.org/web/20170601214349/http://www.thehealthsite.com/topics/light-dinner/" rel="tag">Light dinner</a>  <a href="https://web.archive.org/web/20170601214349/http://www.thehealthsite.com/topics/tips-for-summer/" rel="tag">Tips for summer</a>  <a href="https://web.archive.org/web/20170601214349/http://www.thehealthsite.com/topics/drink-water/" rel="tag">Drink water</a>  <a href="https://web.archive.org/web/20170601214349/http://www.thehealthsite.com/topics/humidity/" rel="tag">Humidity</a>  <a href="https://web.archive.org/web/20170601214349/http://www.thehealthsite.com/topics/summer-breakfast/" rel="tag">Summer breakfast</a>  <a href="https://web.archive.org/web/20170601214349/http://www.thehealthsite.com/topics/summer-lunch/" rel="tag">Summer lunch</a>  <a href="https://web.archive.org/web/20170601214349/http://www.thehealthsite.com/topics/neha-chandna/" rel="tag">Neha Chandna</a>  <a href="https://web.archive.org/web/20170601214349/http://www.thehealthsite.com/topics/coconut-water/" rel="tag">Coconut water</a>  <a href="https://web.archive.org/web/20170601214349/http://www.thehealthsite.com/topics/fitness/" rel="tag">Fitness</a>  <a href="https://web.archive.org/web/20170601214349/http://www.thehealthsite.com/topics/breakfast/" rel="tag">Breakfast</a>  <a href="https://web.archive.org/web/20170601214349/http://www.thehealthsite.com/topics/salads/" rel="tag">Salads</a>  <a href="https://web.archive.org/web/20170601214349/http://www.thehealthsite.com/topics/digestion/" rel="tag">Digestion</a>  <a href="https://web.archive.org/web/20170601214349/http://www.thehealthsite.com/topics/yoghurt/" rel="tag">Yoghurt</a>  <a href="https://web.archive.org/web/20170601214349/http://www.thehealthsite.com/topics/summer-diet/" rel="tag">Summer diet</a>  <a href="https://web.archive.org/web/20170601214349/http://www.thehealthsite.com/topics/fresh-fruits/" rel="tag">Fresh fruits</a>  <a href="https://web.archive.org/web/20170601214349/http://www.thehealthsite.com/topics/summer-dinner/" rel="tag">Summer dinner</a>  <a href="https://web.archive.org/web/20170601214349/http://www.thehealthsite.com/topics/summer/" rel="tag">Summer</a>  </div> <article class="article-des">  <aside itemprop="articleBody" class="col-xs-9 article-des-in eventtracker articleBody" data-event-sub-cat="InternalLink" data-event-title="yes">  <p><img class="lazy lazy-hidden aligncenter size-full wp-image-54000" title="summer diet" src="data:image/gif;base64,R0lGODdhAQABAPAAAP///wAAACwAAAAAAQABAEACAkQBADs=" data-lazy-type="image" data-lazy-src="https://web.archive.org/web/20170601214349/http://st1.thehealthsite.com/wp-content/uploads/2013/04/summer-diet.jpg" alt="summer diet" width="620" height="330"/><noscript><img class="aligncenter size-full wp-image-54000" title="summer diet" src="https://web.archive.org/web/20170601214349im_/http://st1.thehealthsite.com/wp-content/uploads/2013/04/summer-diet.jpg" alt="summer diet" width="620" height="330"/></noscript>Mercury levels are rising and summer is at its peak, and the scorching sun gives us enough reasons to constantly hunt for soothing foods which can comfort us in the heat. You can get dehydrated easily due to excess sweat and perspiration and that’s the time when you feel like reaching out for something cold like sodas, beverages or even cold water. This is where we go wrong because anything extremely low in temperature can constrict our blood vessels affecting the heat loss process from our body. Our expert <strong><a href="https://web.archive.org/web/20170601214349/http://www.thehealthsite.com/author/neha-chandna/" target="_blank">Neha Chandna</a></strong>, a well-known nutritionist gives a few pointers to keep in mind during summer.</p> <ul> <li>Increase your water intake. In high humidity, you do not sweat adequately due to which you cannot release heat efficiently from your body. That is the reason why you need to drink enough water at regular intervals even if you are not thirsty, to cool your system.</li> <li>Eat lot of fresh fruits, raw salads and lightly spiced foods. Fruits and veggies are easy to digest and high in water content which helps in hydration. Avoid fried and junk foods as they take time to digest and require a lot of water. Spicy foods can also increase body heat.</li> <li>Drink naturally cooling beverages like coconut water, lemon juice, buttermilk, sugarcane juice, etc. rather than aerated soft drinks, caffeine, and alcoholic beverages as they contain sugar and other preservatives which act as diuretics (increase the flow of urine) and can cause loss of water from the body.</li> <li>You can add <em>sabja</em> (tulsi/basil seeds) to drinks as it has a cooling effect on the body.</li> <li>Curd is excellent for summers as it increases friendly bacteria in the gut and improves digestion and boosts immunity.</li> <li>Add veggies like cucumbers, tomatoes, carrots, spinach, beet, etc to add to increase the water content in your body.</li> <li>Avoid heavy meals at one time as it can cause acidity and affect digestion. Rather, eat small meals to feel light and keep your system active.</li> <li>Raw mango is a special fruit in the summer season and is extremely good to prevent sunstroke and weakness. Raw mango juice also known as <em><a href="https://web.archive.org/web/20170601214349/http://www.thehealthsite.com/fitness/healthy-summer-recipe-aam-panha/" target="_blank">aam panna</a></em> can help balance electrolytes in the body. You can also have raw mango in any form like adding it in <em>bhel</em>, salads or making a dish out of it.</li> </ul> <p>Here’s a sample summer diet that you can follow:</p> <p><strong>Breakfast:</strong> Eat 2-3 fresh fruits as they can help neutralise your stomach acids and make you feel light and active. They are natural sources of energy.</p> <p><strong>Mid-morning</strong>: Have a glass of buttermilk/ coconut water to refresh you.</p> <p><strong>Lunch:</strong> Have a <a href="https://web.archive.org/web/20170601214349/http://www.thehealthsite.com/fitness/healthy-recipes-pear-salad/" target="_blank">bowl of salad</a> with 1-2 <em>rotis</em>, veggies and thin <em>dals</em> (You can add or subtract the <em>rotis</em> as per your appetite and requirement).</p> <p><strong>Evening:</strong> Have fruit yoghurt/<a href="https://web.archive.org/web/20170601214349/http://www.thehealthsite.com/fitness/healthy-recipes-apple-and-pineapple-smoothie/" target="_blank">fruit smoothie</a>. They are filling, nourishing and very cooling.</p> <p><strong>Dinner:</strong> Always have a light dinner, especially during summers. Here are a few options –</p> <p><strong> </strong>stir fried veggies/ chilled soups + grilled chicken/ steamed fish/ low fat paneer/ tofu + <em>jaljeera</em>/ lemon juice.</p> <p>The above mentioned diet is low in fat, medium in protein and high in good complex carbs which help control obesity, blood pressure, cholesterol and many other ailments. So this summer, stay healthy and cool by eating right. </p> <p><strong>Tired of reading? Check out our </strong><a href="https://web.archive.org/web/20170601214349/http://www.youtube.com/channel/UCOqnb0JhnoEdSjvzb5aFfFw?sub_confirmation=1" target="_blank" rel="nofollow"><strong>YouTube</strong><strong> </strong><strong>Channel </strong></a> </p> <p> </p> <div class="edi-date">Published: April 15, 2013 1:26 pm | Updated:May 15, 2015 3:18 pm</div>   <div class="iwpl-social-hide" style="height:1px; width:100%; clear:both;"></div> </aside> <div class="clear"></div> <section class="other-w mt20"> <div class="execphpwidget"> <b>Disclaimer: TheHealthSite.com does not guarantee any specific results as a result of the procedures mentioned here and the results may vary from person to person. 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