Chef Sanjeev Kapoor shares the ultimate summer guide on what to eat and avoid

The summer months are here and so are the sweaty afternoons, when the body feels drained out and craves lighter, cooler, and more refreshing foods. According to celebrity chef Sanjeev Kapoor, the way we eat during this season can completely change how we feel throughout the day. He states that one wrong food choice can leave you dehydrated and uncomfortable, while the right ingredients can help keep your energy levels fresh and your body naturally balanced. That's why nature gives us summer ingredients that are naturally rich in water, easy to digest, and packed with nutrients that help the body cope with the heat. Keeping this in view, Chef Sanjeev recently shared the ultimate summer guide on what to eat and avoid during summer on his official website. Take a look.

According to Chef Sanjeev, summer and watermelon are inseparable. He says, "One slice instantly feels like a cool splash of relief on a scorching afternoon. Packed with water and natural sweetness, watermelon helps maintain hydration levels while also providing vitamins A and C. You can also turn it into a refreshing summer drink like Watermelon Fizz for a cool, delicious beverage that feels just right for the season."

He also suggests adding cucumber to the summer diet. Its crisp texture, cooling freshness, and high water content help the body stay refreshed during extreme heat. According to him, one can try a fresh and crunchy Cucumber Salad that instantly makes meals feel lighter and more refreshing. It also helps support digestion and reduce bloating, making it a perfect addition to your summer meals.

He also recommends coconut water. He states in his post, "When the body loses fluids through sweat, it also loses important electrolytes. Coconut water works like nature’s own hydration drink. It replenishes the body while keeping you refreshed without the excessive sugar found in many packaged beverages." One can enjoy the water in the form of Tender Coconut Ice Cream that feels perfectly made for hot summer days.

If we go by Chef Sanjeev, curd deserves a permanent seat at the summer dining table. As it is cooling, probiotic-rich, and versatile, it helps improve digestion while calming the body from within. He recommends adding Curd Rice in summer meals. It also pairs beautifully with spicy Indian food, helping cool down the palate and balance the meal perfectly, he states in his blog post.

He also suggests adding salads to summer meals. Fresh summer salads help restore balance with their mix of crunch, hydration, and nutrition in every bowl. He recommends a Classic Greek Salad to be added to meals, which is made with fresh vegetables, olives, and feta.

According to Chef Sanjeev, fried foods like pakoras, fries, chips, and heavily fried snacks may taste comforting during rainy weather, but excessive fried foods during peak summer can make the body feel sluggish and overheated. These foods are often harder to digest and can leave you feeling uncomfortable, especially during extremely hot afternoons. Hence, one should avoid them.

These foods only increase body heat and may lead to discomfort, sweating, acidity, or dehydration during hot weather. He recommends choosing lighter and moderately spiced meals instead of extremely spicy gravies and snacks, as this can help the body stay calmer and more comfortable.

Fizzy drinks may feel refreshing for a few minutes, but they often contain large amounts of sugar that can leave you feeling even thirstier later. Chef Sanjeev suggests it is best to replace them with coconut water, fresh juices, chaas, or lemon water.