Lighten Up as the Weather Heats Up

July 17, 2025
chickpea salad

As the temperatures rise, you might notice a drop in your appetite.

Warmer weather can lead to a decrease in hunger-stimulating hormones, and our bodies tend to crave lighter, fresher foods. That’s because digestion generates internal heat—and no one wants to add extra heat in the middle of summer!

If the idea of turning on the stove doesn’t sound appealing, try these simple ways to eat well and stay cool this season.

Fresh fruits on white, wooden table. Top view

Tips for Light, Healthy Summer Meals

Fill Half Your Plate with Produce
Take advantage of the fresh fruits and vegetables in season this time of year. They’re rich in nutrients, low in calories, and easy to prepare.

Great summer picks include:

  • Strawberries, blueberries, blackberries, and peaches

  • Tomatoes, cucumbers, corn, and asparagus

  • Melons and other water-rich fruits

Try this: Make a quick salad with sliced cucumbers, tomatoes, red onion, olive oil, and vinegar. Or grill your favorite fruits and veggies to bring out their natural sweetness.

Keep Protein Simple
You don’t need to spend hours cooking to enjoy a healthy, protein-rich meal. These options are quick, satisfying, and require little to no prep:

  • Hard-boiled eggs

  • Canned beans (rinse to reduce sodium)

  • Lentils, tofu, or Greek yogurt

  • Rotisserie chicken

  • Canned tuna, chicken, or salmon

  • Nuts, seeds, and cottage cheese

Easy ideas:

  • Add beans, seeds, or chicken to a salad to make it a full meal

  • Make a wrap or sandwich with canned tuna or chicken

  • Pair cottage cheese with fruit for a light, protein-packed snack

Choose Whole Grains
Whole grains are high in fiber, which helps keep you full and supports heart and digestive health.

Smart choices include:

  • Whole wheat bread, wraps, and crackers

  • Brown rice, farro, quinoa

  • Whole grain pasta

Try this: Make a whole wheat wrap with spinach, rotisserie chicken, and a little ranch dressing. Or top whole wheat toast with avocado and a sliced hard-boiled egg for a quick breakfast.

Stay Hydrated
Hydration is especially important during the summer months, and as we age, our thirst cues aren’t always reliable. Water plays a key role in regulating body temperature, delivering nutrients, lubricating joints, and supporting organ function.

Tips for staying hydrated:

  • Aim for 8 glasses of water each day

  • Eat water-rich fruits and vegetables like melons, cucumbers, tomatoes, and berries

  • Add sliced cucumber, lemon, or berries to your water for extra flavor

 

No-Cook Recipe Ideas

chickpea salad

Bell Pepper and Feta Chickpea Salad
Adapted from EatingWell.com

Servings: 2

Ingredients:

  • 2 tablespoons extra-virgin olive oil

  • 2 teaspoons red wine vinegar

  • 1 teaspoon Italian seasoning

  • 1 (15 oz) can no-salt-added chickpeas, rinsed

  • ½ cup chopped fresh parsley

  • ½ cup diced red bell pepper

  • ¼ cup chopped Kalamata olives

  • 2 tablespoons crumbled feta cheese

Directions:
In a medium bowl, whisk together olive oil, vinegar, and seasoning. Add chickpeas, parsley, bell pepper, and olives. Toss to coat. Sprinkle with feta before serving.

Female slicing strawberries with a kitchen knife in front of fresh strawberries

Fruity Chicken Salad Cups
Adapted from the U.S. Department of Agriculture

Servings: 6
(2 lettuce cups per serving)

Ingredients:

  • 1 (10 oz) can all-white meat chicken

  • ½ cup strawberries, diced

  • ½ cup fresh spinach, chopped

  • ¼ cup green onions, thinly sliced

  • ¼ cup fat-free sour cream

  • 4 teaspoons yellow mustard

  • 2 teaspoons dried oregano or dill

  • ¼ teaspoon ground black pepper

  • 12 small Romaine or Bibb lettuce leaves

Directions:

  1. Drain the canned chicken.

  2. In a medium bowl, mix chicken, strawberries, spinach, and green onions.

  3. In a separate bowl, stir together the sour cream, mustard, herbs, and pepper.

  4. Gently combine the dressing with the chicken mixture.

  5. Scoop about ¼ cup of the mixture into each lettuce cup.

Variations:

  • Substitute 1½ cups of cooked chicken for canned.

  • Add blueberries, diced peaches, or grapes for extra flavor.

  • Serve over chopped greens instead of in lettuce cups.

 

Final Tip:
Summer is a great time to refresh your meals with light, nutritious ingredients. By focusing on fresh produce, easy proteins, and hydration, you can feel your best while keeping things cool in the kitchen.