Healthy Summer Eating: Nutrient Dense Foods to Keep You Energised

Summer Foods for Your Hormones

As the days get longer and warmer, summer is the perfect time to revamp your diet with nutrient-dense foods that support hormone balance, keep you energised and feeling your best.

Whether you’re spending your days at the beach, in the garden, or travelling, maintaining a healthy diet is crucial for sustaining energy levels, balancing hormones and improving your overall wellbeing. I'll share some of my favourite foods to eat in summer with some simple, delicious recipes to help get you started.

The Importance of Nutrient-Dense Foods for Hormone Balance

Nutrient-dense foods are those that provide a high amount of vitamins, minerals, and other essential nutrients relative to their calorie content which can support your hormones and metabolism. Incorporating these foods into your diet can also help:

• Boost your energy levels

• Enhance your immune system

• Improve your digestion

• Support weight management

Seasonal Fruits and Vegetables for Hormonal Health

Summer offers lots of fresh, seasonal produce that is not only delicious but also packed with nutrients.

Colourful fruit and veg contains micronutrients, polyphenols and flavonoids which can offer antioxidant and anti-inflammatory benefits to the skin, as well as acting as natural filters to enhance photo-protection, helping your skin stay healthy in the sun.

Here are some of the best choices for hormonal health:

1. Berries: Strawberries, blueberries, raspberries, and blackberries are rich in antioxidants, vitamins, and fibre. They make a perfect snack or addition to salads and desserts.

2. Leafy Greens: Spinach, kale, and rocket are excellent sources of vitamins A, C, and K, as well as folate and iron. They’re versatile and can be used in salads, smoothies, or sautéed as a side dish.

3. Tomatoes: High in vitamin C and lycopene, tomatoes are great for skin health and reducing inflammation. Enjoy them in salads, salsas, or grilled.

4. Cucumbers: With their high water content, cucumbers help keep you hydrated. They also provide vitamin K and potassium. Slice them into salads or enjoy as a refreshing snack.

5. Courgettes: Low in calories and high in vitamin C, courgettes can be grilled, spiralised into noodles, or added to stir-fries.

Hydration is Key for Balancing Your Hormones

Staying hydrated is essential for hormonal health, especially in the summer heat. While drinking plenty of water is crucial, you can also hydrate through your diet. Foods with high water content, such as watermelon, cucumbers, and lettuce, can contribute to your daily hydration needs.

Simple Breakfast Recipe for Hormonal Health

Berry and Spinach Hormone Balancing Smoothie Recipe

Ingredients:

• 1 cup fresh spinach

• 1 cup mixed berries (strawberries, blueberries, raspberries)

• 1 date

• 1 cup almond milk

• 1 tablespoon chia seeds

• 25g protein powder

Instructions:

1. Add all ingredients to a blender.

2. Blend until smooth.

3. Pour into a glass and enjoy immediately.

Healthy Summer Eating for Hormone Balance

Healthy summer eating is all about incorporating a variety of nutrient-dense foods into your meals that support your hormonal health. By focusing on seasonal fruits and vegetables, staying hydrated, and enjoying simple, delicious recipes, you can keep your energy levels high and your body nourished throughout the summer.

Online Nutrition Advice for Hormonal Health & Weight Loss

For more personalised online nutrition advice and meal plans, book a FREE no obligation discovery call with me at Cheshire Nutrition. I work online with women locally in Manchester, across the UK and Europe.

I am a BANT registered nutritionist and health coach, specialising in nutrition advice and programmes for female intimate health and hormone balance, for PCOS, hypothyroidism, perimenopause or menopause. Let’s make this summer your healthiest yet!

DISCLAIMER: The content on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.