While spending a lot of time outside, engaging in family activities, and soaking up the sun, it’s always advisable to pick food items that are refreshing and light. Luckily, summer brings with it satisfying fiber, protein and water rich foods that will keep you full longer.
1- Watermelon
Watermelon is a water filled fruit that helps you meet your daily hydration goals. It’s also rich in vitamin C and A, lycopene, and citrulline. For instance, you can pair the watermelon with some feta and basil to make the best salad that will make you full.
2- Chickpeas
Chickpeas are prephero rich in fiber and plant based protein. This combination makes its digestion slower and thus makes you feel full longer. Hence, add your chickpeas to your salads, blend them for hummus dips or even crisp them in the air fryer for a great afternoon snack.
3- Avocado
Avocado’s actual season is early summer. It’s rich in folate, Vitamin K, C and E and potassium. Moreover, they are rich in fiber, where a 3.5 ounce serving has 7g of fiber. Therefore, this combination of fiber and fat makes you feel satiated longer. Use it in your smoothies, or on a toast with fried eggs.
4- Quinoa
Quinoa is one of the most protein rich plant based sources, 1 cup contains 10 grams of protein and 5-6 grams of fibers. This grain is perfect as salads with some chopped vegetables, or warm bowls with salmon for extra protein.
5- Berries
Berries are low calories and rich in antioxidants which help the body from free radicals. They are a good source of fibers, vitamin C, manganese, copper, and folate. Hence, top them over your Greek yogurt, or add freshly cut berries to sparkling water for a refreshing drink.
If you’re looking to boost your immunity, energy and get nutrients your body will love you for then try adding the above ingredients in your diet plan every day.
Written by Rym Timani, Kcal Nutritionist
