Cool down and slim down with hot summer snacks

Summertime is the most exciting time of year for healthy eaters. There's no limit to the amount of fresh, homegrown produce available and never an easier time to plan healthy, nutritious meals (see Post-it notes for ideas) and snacks such as raw veggies with low-fat spinach dip or hummus.

Many of the most nutrient-dense vegetables-broccoli, bell peppers, tomatoes and spinach-hit their peak during the summer months, making it the ideal time to highlight them in any meal. The variety of both local and exotic fruit also spikes during this time, offering new and interesting ways to get the five recommended daily servings without having to stick to the standby staples--apples and bananas.

As added incentive, a study at Colorado State University compared two subject groups who each ate eight to 10 servings of produce per day, one that chose from 18 different varieties and the other that ate the same five repeatedly. At the end of eight weeks, the high-variety group showed significantly reduced rates of DNA oxidation, making their bodies more resilient against disease and highlighting the importance of consuming a wide variety of fruits and vegetables to get the most inclusive range of nutrients.

In addition to this benefit, eating the whole fruit can have extensive advantages, even when compared to its 100 percent juice form. Juices are often in concentrated form, increasing their caloric content and greatly reducing key elements such as dietary fiber and vitamins. FYI: orange pulp contains 10 times the Vitamin C found in the juice alone, so high-pulp juice can pack a significant punch. Whenever possible, opt for the whole fruit.

The hot summer months also bring to mind grilled hamburgers and hot dogs. But there's a reason light foods are more popular in the summer, though it may not be the most obvious. In the high heat, the added work of digesting high-protein foods such as red meat causes more water loss overall, contributing to dehydration. Instead of these high-sodium meats, try grilling lean meats such as pork and chicken as well as vegetables and fruits whose flavors are enhanced through grilling. Hawaiian kabobs with chicken breast cubes, pineapple chunks and green peppers are a great summer combination and quick and easy to make. For those hamburger and hot dog days stick to the lean varieties and plan the meal for midday, when the digestive system has the most energy to handle the heavier food.

There's nothing like an ice cold drink on a hot day, and it's remarkably easy to bulk up the nutritional content of that beverage. Instead of sugar-laden soft drinks-one can contains a full day's recommended amount of added sugars, a whopping 10 teaspoons!-opt for 100-percent fruit juices in tropical, antioxidant-rich flavors such as pomegranate and mango. If you feel like taking the nutrient content one step further, toss some of the most seasonal fruits in a blender along with a little soy milk or low-fat yogurt and ice for a healthy and incredibly filling smoothie as a way to cool off quickly (see Post-it notes for quick and easy smoothie ideas).

Nevertheless, nothing beats good old water for staying hydrated during the summer months. Jazz it up with slices of lemon or strawberries for natural flavor, and remember that it's important to drink more than you feel you need. As reported by a 2002 study from the Laboratory of Nutrition and Clinical Dietetics, thirst alone may not be the most accurate indicator of hydration levels, particularly in athletes. The Institute of Medicine advises that men consume about 13 cups of total beverages a day and women consume about 9 cups of total beverages a day. This number varies across individuals-a recommended way to calculate needed water intake is to figure half an ounce per one pound of body weight.

And of course, summer is just not summer without ice cream. Although it often gets stuck with the bad-and sometimes well-deserved-reputation of being unhealthy, it is possible to indulge without negating all that healthy eating.

-1 cup pineapples

(fresh or canned)

-2 tbsp coconut meat

-1 banana

-1/2 cup vanilla soy milk

-1/2 cup ice

Banana Berry Smoothie

-1/2-1 cup fat-free milk or soy milk (depending on desired thickness)

-1 banana

-3 large strawberries

-1 tablespoon vanilla yogurt

-1 teaspoon honey

Pasta Salad with

Mixed Vegetables

-12 ounces bow tie pasta (or your favorite)

-1 tablespoon olive oil

-1/4 cup low-sodium

chicken broth

-1 clove garlic, chopped

-2 medium onions, chopped

-1 can (28 ounces) unsalted diced tomatoes in juice

-1 pound mushrooms, sliced

-1 red bell pepper, sliced

-1 green bell pepper, sliced

-2 medium zucchini, shredded

-1/2 teaspoon basil

-1/2 teaspoon oregano

1. Cook pasta

2. Heat chicken broth and sauté garlic, tomatoes, and onions for 5 minutes

3. Add remaining vegetables and sauté an additional 5 minutes

4. Stir in basil and oregano and add vegetable mixture to pasta

Roasted Red Pepper

and Chicken Wrap

-4 ounces boneless,

skinless chicken breast,

cut into strips

-2 whole wheat flour

tortillas

-2 tablespoons hummus

-1 cup lettuce leaves

-1/2 cup chopped

tomatoes

-1 roasted red bell

pepper, cut into slices

1. Saute chicken over medium-high heat until lightly browned

2. Heat tortillas in another skillet, approximately 20 seconds per side

3. Add half of ingredients to each tortilla, fold and roll to close, cut in half and serve