Summer in New Zealand brings longer days, bright sunshine, and plenty of outdoor fun. But with rising temperatures, our body needs extra care to stay hydrated, energized, and healthy. What we eat during the summer can make a huge difference to our energy levels, immunity, and overall wellbeing. Here’s a practical guide to the right diet plan for summer days, specially curated for Indians living in New Zealand.
1. Hydrate, Hydrate, Hydrate
Summer heat can quickly dehydrate the body, leading to fatigue, headaches, and digestive issues.
Tips:
- Drink at least 8–10 glasses of water daily.
- Include coconut water, buttermilk, and fresh fruit juices to replenish electrolytes.
- Avoid too much caffeine or sugary drinks—they can dehydrate you.
Indian twist: Add a pinch of black salt and lemon to water or buttermilk for a cooling effect.
2. Embrace Fresh Fruits & Vegetables
Summer is the perfect season for fresh, juicy fruits and light vegetables. These are high in water content and packed with vitamins and antioxidants.
Recommended fruits:
- Watermelon, muskmelon, oranges, mangoes (in moderation), and berries.
Cooling veggies:
- Cucumber, lettuce, spinach, bottle gourd (lauki), and zucchini.
Tip: Prepare fresh salads, smoothies, or chilled soups like cucumber raita or gazpacho for a refreshing summer treat.
3. Keep Meals Light & Digestible
Heavy meals can make you feel sluggish during hot summer days. Opt for light, easy-to-digest foods.
Breakfast ideas:
- Poha with veggies
- Overnight oats with fruits
- Smoothie bowls with chia seeds
Lunch options:
- Quinoa salad with grilled vegetables
- Brown rice with moong dal and steamed veggies
- Chapati with light vegetable curry
Dinner suggestions:
- Vegetable soup with a slice of whole-grain bread
- Grilled fish or chicken with salad
- Sprout salad or lentil khichdi
4. Include Cooling Foods
Certain foods naturally help reduce body heat and keep you refreshed:
- Yogurt or curd
- Mint and coriander
- Cucumber and watermelon
- Coconut water
Pro tip: Swap heavy desserts for chilled yogurt parfaits with fruits or a bowl of fresh fruits with a drizzle of honey.
5. Avoid Foods That Increase Heat
Some foods can raise body temperature or cause digestive discomfort during summer. Limit:
- Fried and oily foods
- Spicy curries in excess
- Red meat-heavy meals
- Excess sugar and processed snacks
Instead, focus on fresh, seasonal, and lightly cooked foods.
6. Smart Snacking
Summer is a great time to snack smart:
- Handful of nuts like almonds, walnuts, or cashews
- Fresh fruits or fruit chaat
- Smoothies with yogurt and berries
- Roasted chickpeas or sprouts salad
These snacks are filling, healthy, and keep your energy up without making you feel heavy.
7. Sample Summer Day Diet Plan
Morning: Warm water with lemon → Overnight oats with berries and nuts
Mid-morning snack: Coconut water or fresh fruit
Lunch: Brown rice with moong dal + cucumber & carrot salad
Afternoon snack: Sprout salad or chilled yogurt with fruits
Dinner: Grilled fish/chicken with spinach salad or vegetable soup
Before bed: A glass of warm turmeric milk or herbal tea
Final Tips
- Eat small, frequent meals rather than heavy ones.
- Keep yourself hydrated all day, even if you don’t feel very thirsty.
- Embrace seasonal fruits and vegetables—they are naturally cooling and nutritious.
- Light cooking methods like steaming, grilling, or boiling are ideal.
Summer in New Zealand can be both fun and healthy if you follow the right diet. With fresh foods, plenty of hydration, and light meals, you can stay energized, beat the heat, and enjoy the sunny days to the fullest!
FAQs:
Why is a special diet needed during summer?
During hot summer days, the body loses more water and electrolytes, which can lead to dehydration, fatigue, and digestive issues. A summer-friendly diet helps keep you hydrated, energized, and cool.
Which foods help in keeping the body cool?
Cooling foods include cucumber, watermelon, muskmelon, mint, coriander, yogurt, and coconut water. These help reduce body heat and maintain hydration.
Can I eat spicy Indian food in summer?
It’s best to limit heavy or very spicy foods during summer as they can increase body heat. Light spices in moderation are fine if your body tolerates them.
How much water should I drink daily in summer?
Aim for at least 8–10 glasses of water per day. You can also include coconut water, fresh fruit juices, and buttermilk to stay hydrated and replenish electrolytes.
Are cold drinks and ice creams good for summer?
While they may feel refreshing, too many sugary or processed cold drinks can dehydrate you. Opt for natural options like chilled fruits, yogurt, or smoothies.
What’s the ideal summer breakfast for Indians in NZ?
Light and nutritious options like poha with vegetables, overnight oats with fruits, or smoothie bowls are ideal for energy and hydration.
Disclaimer:
This content is for general information only and not a substitute for professional medical or dietary advice. Please consult a healthcare professional before making any changes to your diet.
