Whether you’re soaking up the sun at the beach or by the pool, or simply striving to feel your best, make sure to nourish your body with fresh, seasonal produce. Summer offers a vibrant array of fruits and vegetables bursting with antioxidants, nutrients, and hydrating properties to refresh your body during the sunny days. While no single food can guarantee weight loss, swapping high-calorie options for low-calorie alternatives can help tip the scales in your favour. Focus on incorporating nutrient-dense foods, which are naturally lower in calories, to boost your overall health and support your weight loss goals. Consider adding these 10 nutrient-packed foods to your diet to help you glow from the inside out.
1. Berries
Whether you’re a fan of blueberries, blackberries, raspberries, or strawberries, these summer berries are a nutritional powerhouse. Compared to other fruits like bananas and mangoes, berries are lower in calories and packed with essential vitamins and minerals. One of the standout benefits of berries is their high fibre content – a single cup of raspberries provides a whopping 8 grams of dietary fibre, meeting nearly a third of the daily recommended intake for women and 20% for men. This high-fibre content helps keep you feeling fuller for longer, reducing the urge to graze between meals. Additionally, berries are bursting with antioxidants, vitamin B, and vitamin C, making them a nutritious and delicious addition to your summer diet.
2. Cucumbers
Cucumbers are the perfect summer refresher, providing instant hydration in the sweltering heat. With a mere 16 calories per cup (150g) of sliced cucumbers, they’re a guilt-free addition to soups, smoothies, and salads. Comprising an impressive 95% water content, cucumbers not only quench our thirst but also offer an array of health benefits, including antioxidant and anti-inflammatory properties. Their refreshing crunch and nutritional profile make them an ideal summer snack.
3. Grilled Skewers
Fuel your weight loss journey with lean proteins like chicken, fish, poultry, beef, and lamb, which are packed with amino acids like leucine. These nutrients play a crucial role in preserving lean muscle mass and torching body fat. Take advantage of the warm weather and fire up the grill to enjoy delicious skewers loaded with lean meats, colourful veggies, and even sweet fruits. This mouthwatering combination will not only satisfy your taste buds but also support your fitness goals.
4. Peas
Peas are a nutritional powerhouse, boasting exceptionally high levels of protein and iron, making them an excellent alternative to meat, which is often laden with calories and saturated fat. By opting for peas, you can boost your protein intake while avoiding the excess calories and fat found in traditional meat sources.
5. Peaches
Indulge in the sweetness of summer with peaches, a juicy and nutritious fruit that’s perfect for satisfying your cravings. With only 39 calories per medium-sized peach, you can enjoy the sweetness without the guilt. Peaches are also a rich source of essential vitamins and minerals, including potassium and vitamin C, providing 15% of the daily recommended intake. Additionally, the antioxidant beta-carotene, responsible for its warm golden colour, is converted into vitamin A in the body, supporting healthy vision and eye well-being.
6. Pineapple
Pineapple is a nutrient-dense summer fruit that’s bursting with vitamin C and potassium. While it’s naturally sweet and quickly satisfies your cravings, it’s important to savour it mindfully due to its high sugar-to-calorie ratio. But pineapple’s benefits extend beyond its sweetness! The stem of this juicy fruit is a rich source of bromelain, a potent compound with anti-inflammatory properties that can benefit your overall health. Plus, pineapple makes a great accompaniment to your favourite entrees, adding a sweet and tangy twist to your meals.
7. Peppers
Peppers are incredibly versatile vegetables and are a nutritional powerhouse, packing a mere 37 calories per medium pepper, along with an impressive 1 gram of protein, 2.5 grams of fibre, and only 5 grams of natural sugar. Need a simple way to supercharge your veggie intake? Try stuffing peppers with your favourite ingredients – they’re the perfect companion to any meal and can be easily incorporated into your daily diet.
8. Tomatoes
Summer is the perfect time to indulge in juicy and sweet tomatoes, which are at their peak ripeness. With only 32 calories per medium tomato, you can enjoy them guilt-free. Tomatoes are also packed with nutrients, including 2 grams of fibre, vitamin C, potassium, and lycopene, a powerful antioxidant that helps shield your skin from sun damage.
9. Watermelon
Watermelon is a great summer refresher, comprising an impressive 92% water content that quenches your thirst and satisfies your hunger without adding excess calories. This nutritious fruit is also packed with powerful antioxidants like lycopene and vitamin C, which not only boost your micronutrient intake but also help protect your body from harmful free radicals. Enjoy watermelon as a guilt-free, hydrating treat for the warmer months.
10. Zucchini
Zucchini is a culinary chameleon, effortlessly adapting to various summer recipes, from savoury grilled sides to sweet baked goods like zucchini bread. Its mild flavour makes it easy to absorb the flavours of any seasonings or ingredients you add. What’s more, a single cup (150g) of sliced zucchini boasts an impressive array of health benefits: only 17 calories, 3 grams of carbs, and a rich supply of potassium, vitamins A and C, and calcium.
