You don’t need to starve yourself on a wacky fad diet if you want to look better in your shorts or swimsuit this summer. The secret to weight loss is to choose healthy foods and take in fewer calories than you burn. And it’s just easier to make better food choices in summertime, when heavy, high-calorie dishes seem less appealing. The best foods for weight loss in summer are light, refreshing and, most important, keep you out of the hot kitchen.

The single easiest way to trim calories from your summer diet, experts say, is to load up on nature’s bounty. Produce is at its peak in summer. Delicious fruits and vegetables abound at farmers’ markets and in your local grocery. Besides being low in calories, produce is loaded with vitamins, minerals, antioxidants, and fiber.

Save the oranges and apples for fall, and load up on fresh berries, melons, greens, tomatoes, zucchini, cucumbers, beets, pea pods, and all the super-nutritious and low-calorie fruits, greens and vegetables that grow in the garden this time of year.

As a bonus, you can forget about portion control when it comes to fresh fruit and vegetables. Go for it, because it is hard to do much damage to your waistline with these super-nutritious edibles.

To keep your cool and cut your time in the kitchen, start with prepared produce, such as cut-up fruit and washed greens. Add rotisserie chicken, prepared soups, and pre-threaded kabobs when you need something a bit heartier. Pre-prepped foods may cost a little extra, but they save time in the kitchen.

Here are dietician, Susan Moores’  picks for some of the best foods to help with weight loss during the summer.

Best Summer Weight Loss Food No. 1: Chilled Soups

Moores loves all kind of produce but says cold soups are among her favorite low-calorie dishes.  Chilled soups like gazpacho or cucumber-dill that contain lots of chunky vegetables are a great way to start a meal.

“Research shows that a low-calorie, broth-based soup at the beginning of the meal will fill you so you eat less at the meal,” says Moores, a St. Paul-based nutrition consultant.

Best Summer Weight Loss Food No. 2: Watermelon

Who doesn’t love diving into a crisp, juicy slice of watermelon when it’s hot outside?

“Half of the watermelon comes from water. …It’s a wonderful way to satisfy thirst and a yen for something sweet,” says Moores.

Best Summer Weight Loss Food No. 3: Grilled Veggies

For registered dietitian Dawn Jackson, a plate of grilled vegetables is a summertime must-have. She recommends keeping a plate of grilled onions, bell peppers, zucchini, carrots, eggplant, asparagus, and garlic in your fridge. You can use them to make dishes like:

1. Grilled vegetable and goat cheese salads

2. Grilled vegetable pitas

3. Grilled vegetable, ricotta, and fresh herb pasta and frittatas

Best Summer Weight Loss Food No. 4: Salads

Salads make for quick, healthy meals — with no recipes required.

“Just give the produce a quick rinse; slice, dice, toss fruits, vegetables, low-fat cheese, a handful of toasted nuts with some salad greens and a light raspberry or ginger vinaigrette, along with a whole-grain roll, and you have a meal in minutes,” says Moores.

Or try bean or whole-grain salads, such as wheatberry and tabouli.

Moore suggests flavoring your salads with herbs from the garden so you can go light on the dressing. And when adding meats or fish to your salad, she says, “think of them as an accessory to the greens, vegetables, and grains.”

Best Summer Weight Loss Food No. 5: Low- and No-Calorie Beverages

Smoothies, sweetened specialty coffee drinks, sweetened teas and sodas — they all go down so easily, especially when it’s hot outside. But the calories add up just as easily.

“Beverages can be the Achilles heel during summertime because we need to drink lots of liquids to stay cool, but liquids quench thirst and don’t usually impact our hunger,” says Jackson.

Jackson recommends these refreshing drinks and treats to enjoy this summer without blowing your diet:

• Root Beer or Orange Dream Float.  1/2 cup vanilla frozen yogurt in 12 ounces of diet root beer or orange soda (100 calories)
• Tart Lemon Pom Spritzer. 12 ounces of lemon sparkling water mixed with the juice of 1 lemon and 1/4 cup pomegranate juice, served over ice (35 calories)
• Large Ice Skim Latte from Starbucks (130 calories)
• White Wine Spritzer. 5 ounces white wine mixed with 3 ounces lemon/lime seltzer water (120 calories)

Best Summer Weight Loss Food No. 6: Fruit-Based Desserts

“Cravings don’t take a summer vacation and your hot-weather sweet tooth can wreak havoc on your weight loss efforts,” says Jackson. “Ditch high-calorie desserts and opt for these naturally sweet treats that can tame the most ferocious sweet tooth.”

She suggests:

• Grilled banana sundaes made with low-fat ice cream
• Grilled pineapple with rum and pecans
• Grilled white peaches with blackberries and honey
• Frozen, dark, sweet cherries
• A chocolate-covered frozen banana (such as Diana’s Banana, with 130 calories)
• Frozen grapes

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If you want your grocery dollars to consistently bring home the most nutritious fruits and vegetables that your local market has to offer, you have to know when different fruits and vegetables are in season and what to look for in appearance and texture.

In this article, the peak in-season range for different fruits and vegetables is relevant to all of Canada, most of the upper half of the United States, and pretty much all other countries that lie within the same latitudinal range, give or take a few degrees.

Whenever possible, you want to choose fruits and vegetables that are in season in your living region. Fruits and vegetables that are in season and locally grown tend to have more nutrients and flavor than those that are imported from far away places.

Apples – Look for firm apples that are free of bruises. For red-colored varieties, look for apples that are mostly red. For yellow-colored apples, look for apples that are mostly bright yellow. Red and yellow apples that have several patches of green color are generally not as tasty as bright red and yellow apples. Handle apples with care to prevent bruising.  Apples are in season from October to about late April.

Asparagus – Look for straight, bright-green stalks with stiff tips. For optimal nutritional value and flavor, steam asparagus instead of boiling it. Asparagus is in season from March to about June.

Bananas – Look for bananas that do not have bruises or soft spots, especially along the undersides of the bottom-most row. If left at room temperature, bananas that are any shade of green should eventually ripen. Extra-ripe bananas can be peeled and stored in a container in the freezer for smoothies or banana ice cream (made with a champion juicer). Bananas are imported year-round.

Beets – Choose beets that are firm and attached to red stems and fresh green tops. Loose beets without their tops are typically older than those that are attached to their green tops. Beets are in season from about mid-June to mid-October.

Blueberries – For fresh blueberries, look for firm berries. You really can’t go wrong with frozen wild blueberries, which are available year-round. Fresh blueberries are in season from about mid-June to mid to late August.

Broccoli – Look for tightly budded heads that are dark green in color. Broccoli is in season from July to October.

Carrots – Look for firm carrots with relatively smooth skin. Avoid thick carrots, as they often have tough centers. If you buy fresh bunched carrots with green tops, remove the tops before storing, as they can suck moisture and nutrients away from the roots. Carrots are available year-round, but are best from July to September.

Cucumbers – Look for firm, unblemished, and dark green cucumbers. Cucumbers are in season from June to September.

Eggplant – Choose eggplants that are heavy for their size and have smooth skin. Eggplants are in season from August to September.

Fresh Figs (not dried) – Choose plump figs that seem heavy for their size. Be sure to pick ones that smell nice; old figs tend to smell a tad sour. Fresh figs are in season from about mid-May to mid-October.

Garlic – Look for plump and firm bulbs that are completely surrounded by their tissue-like covering. Avoid ones that have green sprouts. Garlic is in season from August to October.

Grapes – Choose grapes that are firm; soft grapes or those that feel like little water balloons tend to be too ripe. If possible, use a tissue to wipe down a single grape for a taste test before choosing each cluster. Grapes are in season from August to September. Imported grapes are available year-round.

Hass Avocados – Choose avocados that have roughly-textured skin; those that are relatively smooth skinned tend to have less flavor. Avocados are ready to eat when their skins are dark and they give a little to slight pressure. Hass avocados are in season from February to October.

Honeydew Melons – Look for melons that are free of bruises and areas of broken skin/rind. Leave at room temperature until they give ever so slightly to heavy pressure. Their skins may wrinkle slightly and they may give off a mild melon fragrance when they are ripe. Honeydew melons are in season from August to October.

Leeks – Look for leeks that have dark green leaves and white bulbs. Leaves that have yellow and brown spots are usually overripe. Leeks are in season from August to November.

Mushrooms – Look for mushrooms that are free of bruises and other blemishes. Fresh mushrooms are not wrinkled or slimy. Mushrooms are in season from October to November.

Onions – When looking for dry onions, choose those that are firm and have no soft spots. When looking for green onions, choose those that have bright green leaves and are not slimy. Dry onions are in season from September to December. Green onions are in season from July to September.

Oranges – For eating out of hand, choose California navel oranges that are heavy for their size and without obvious blemishes. California navel oranges are in season from about mid-November to late spring. They are sweetest from about January to early March.

Peaches – Choose peaches that have smooth skin without bruises, and that give a bit to pressure. Peaches that do not give to pressure can ripen, but often do not get as soft and sweet as those that are already somewhat ripe at the market. Peaches are in season from July to September.

Pears – Choose pears that have smooth skin and no bruises. Pears are in season from August to December.

Potatoes – Choose firm potatoes that are free of bruises and cracks. Potatoes are in season from September to January.

Raspberries – Choose raspberries that are bright red. Look carefully to be sure that there are no signs of mould, the most common one being the presence of white, cotton-like strands in and around the berries. Raspberries are in season from July to September.

Red Peppers – Choose red peppers that have thick, smooth skin. Red peppers are in season from about May to September.

Spinach – Choose spinach that is dark green with no signs of yellowing, sliminess, or wilting. Spinach is in season from June to October.

Strawberries – Choose strawberries that are plump, dark red, and without bruises. Fresh berries carry a distinct strawberry fragrance. Strawberries are in season in June and early July.

Tomatoes – Choose tomatoes that are bright red, firm, and free of bruises. Like strawberries, fresh tomatoes will carry their own distinct fragrance. If preparing tomato slices, slice them from top to bottom to prevent unnecessary loss of natural juices. Field tomatoes are in season from August to September.

Watermelon – Look for a watermelon that has a firm, dark green rind. A slight hollow sound upon tapping with your knuckles is often a sign of a full and juicy melon. Peak season for watermelons is from mid-May to late August.

Winter Squash – Look for squash that have hard, smooth skin. Acorn and butternut squash are in season from September to December.

Yams – Choose yams that do not have any cracks or soft spots. Steaming is the best cooking method to preserve the nutritional value of yams. Yams are in season from October to about March.

Zucchini – Choose zucchini that have firm, dark green skin. Old zucchini are soft and wrinkly. Zucchini are in season from July to September.

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As the days get sunnier and longer, everyone is looking forward to spending some time outside and enjoying the warm weather. Summer is usually when people go for nice long strolls in the park, play baseball games with friends and have some fun. Before you step outside make sure you protect yourself from the heat. People are slowly getting into the habit of using sunscreen every day but they forget about hydration. Our bodies need water for temperature regulation, protection of vital organs and joints, digestion, and to help get rid of waste through urine, perspiration and bowel movements. The amount of water you need is dependent on temperature, level and length of exercise, clothing, heat acclimatization (increasing your need for fluids) and airflow.

It is recommended that you drink six to eight glasses of water every day. Don’t forget, if you are in hot temperatures for long periods of time or exercising you need more fluids to stay hydrated. The American Council on Exercise advises the following steps to keep hydrated before, during and after exercise.

• Drink water (two to two and a half cups) two to three hours before exercise
• Drink another 8 ounces (1 cup) of fluid 30 minutes prior to exercise
• Keep hydrated during your workout by drinking fluid (1 cup) every 15 minutes
• Immediately after (within 30 minutes) drink an additional cup of fluids
• Weigh yourself before and after exercise and drink two to three cups of fluid for every pound you lost during training.

Every percentage of body weight you loose through sweat, urination and respiration will directly affect the volume of the blood contained in your body. When the blood volume is decreased your body’s ability to deliver oxygen and nutrients to your muscles is reduced, directly affecting your performance and stamina.  Additionally, your heart has to work harder to move your blood which causes muscle cramps, fatigue, exhaustion and mild confusion. If you become dehydrated your body is unable to cool itself down, leading to heat exhaustion and/or heat stroke. The big mistake most people make is waiting until they feel thirsty to have a drink, but by then it is too late, you are already dehydrated.  If adequate water is not consumed every day you may experience physical illnesses, and in extreme cases – it can be life-threatening.

What is the best thing to drink during hot summer days?

Water: This is the most natural, calorie free, and best choice for keeping hydrated. The only down side that to water is to some, the taste is bland. For them, we say jazz it up by adding a wedge of lime or lemon, cucumber slices, mint leaves or a dash of concentrated chlorophyll!

Sport drinks: Sport drinks are full of sugar, electrolytes (sodium, potassium and chloride) to help replenish calories and mineral imbalances that occur after intense exercise. Some also contain caffeine to stimulate the central nervous system or branched chain amino acids (BCAA) that can be used as fuel during exercise. Even though these drinks are mass-marketed to the general public, they are only helpful for athletes that exercise at high intensity for more than one hour at a time. They should never be consumed as an everyday drink.

Juice: For many, juice is a favourite, but even though it may be nutritious (full of vitamins and minerals), it is packed with sugar, which reduces water absorption. Eating whole fruit is healthier because it contains more fibre and nutrients than just the juice.

Soft drinks: Generally, carbonated soft drinks offer little nutritional value while adding extra inches to your waistline. The acids used to carbonate and flavour these beverages will damage teeth and may even weaken bones.

Coffee and tea: Drinks that contain caffeine should be avoided before and during exercise since they have mild diuretic properties (if taken in moderation), which increase fluid loss. People usually consume caffeine for the spike in energy, but vitamin B or ribose are healthier natural choices.

Alcohol: Many people will come up with the perfect excuse to head to the bar to get a nice cold beer after a game, but alcohol dehydrates. If you end up at the pub make sure you balance any alcohol consumption with water, ounce for ounce.

Be careful this summer and keep hydrated. Try carrying a bottle of water if you are going outside for a long period of time. Also, keep an eye on children, the elderly, workers and athletes since these people have a higher risk for heat related illness.



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