The heat is on! This means extreme perspiration, thirst and longing for cool foods. Most foods (lollies, ice candies, chaats) sold on the roadside should be avoided as the warm waters are a breeding ground for disease causing bacteria. Still wondering what will suit your body best as the temperatures soar? Read on.

Chilled soups
Chilled soups such as gazpacho and cucumber-dill that contain chunky pieces of vegetable are a great way to start a meal. They are an excellent source of minerals and vitamins and they also replenish your fluid quota. Filling and tasty soup appetisers help you control the quantity that you have for main meals, thus helping weight control. 

Salads

Freshly prepared salads are nutrient dense and can replace an elaborate meal. They are fun to make, one just needs to slice, chop, throw, toss, dice, and voila! You can have interesting combinations of flavours, textures and colours. Tomatoes, cucumbers, low-fat cheese, a handful of toasted nuts, a light dressing, perhaps pomegranate to give it some sweetness, chunks of tuna (for the non-veggie consumers) and  you are good to go.

Beverages

Beverages are important in summer. They help replace lost body fluid and are great thirst quenchers. Water tops all beverages — it has no added sugar, has the right amount of minerals and vitamin content and wonderfully sates extreme hunger. Another nutritionally sound beverage, which could be your second choice, is cooling lemonade, made from freshly squeezed lemons, some sugar and mint leaves — perfect for a sunny afternoon. Mint-based drinks are a great way of getting nutrients while fulfilling thirst. They are rich in antioxidants and enhance not only the flavour of the beverage but its aroma too!

Fruits

Fruits are juicy and the right foods to be eaten in summer. Load up on berries, cherries, melons, grapes, guavas, pears, oranges and watermelons. Full of minerals and vitamins, you can never go wrong when it comes to fruits. They ripen in summer and are easily available while being affordable. So don't think twice when it comes to fruit shopping, buy the tender colourful ones and make your body smile from the inside.

Grilled veggies

Grilling vegetables helps keep their nutrient content intact. Onions, capsicum,  carrots, egg plants, cauliflower, garlic, lady’s finger — all taste wonderful after being grilled. They can be seasoned with herbs, dipped into yummy yogurt or simply eaten with your chapathis. It is important to keep the veggies crunchy yet tender as that's the best way of helping your body extract all their nutrients.

Fruit-based desserts

When it comes to individuals with a die-hard sweet tooth, summer is invitation to gobble up all the cream-based ice-creams, ice-lollies, custards and what not! However, if you are striving for that hep shape, try these low-fat desserts — 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, chocolate-covered frozen banana or just frozen grapes!

The above mentioned foods will see to it that your body has a constant pool of minerals and vitamins (unknowingly lost) via perspiration during times of excess heat. Always remember that water is your best bet when it comes to replenishing your fluid balance and of course, seasonal sumptuous fruits. So, beat the heat this summer by basking under the nutrition umbrella.

The author is a dietitian and member, Health Professions Council, UK.