Craving ice cream, cold drinks, packaged shakes? Top nutritionist recommends 6 healthier summer food swaps to beat the heat

Summer often brings cravings for ice cream, cold drinks, packaged juices and other chilled treats that seem refreshing in the heat. However, many of these popular summer foods and beverages are loaded with added sugar, calories, unhealthy fats and excess sodium. While they may provide temporary relief from rising temperatures, they can also leave you feeling sluggish, bloated and even more dehydrated later. Making simple, healthier food swaps can help support hydration, improve digestion, maintain steady energy levels and reduce puffiness during hot weather. Choosing nutrient-rich alternatives is an easy way to stay refreshed and healthy throughout the summer season.

Delhi-based nutritionist Lovneet Batra recently shared a post on Instagram highlighting 6 healthier summer food swaps that can help you stay cool and beat the heat naturally. Her recommendations focus on replacing sugary beverages and calorie-dense snacks with homemade, nutrient-packed alternatives that offer better hydration and nourishment without compromising on taste.

Cold drinks - Homemade lemon soda with salt

Commercial cold drinks may contain around 26.5 grams of sugar per 250 ml serving, making them a significant source of empty calories. Instead, Batra recommends homemade lemon soda with a pinch of salt, which contains roughly 5 grams of sugar per 250 ml. This refreshing drink can help replenish electrolytes lost through sweat while providing a lighter and more hydrating alternative.

Packaged mango shake - Homemade aam panna

Packaged mango shakes can contain as much as 350 calories per serving, often due to added sugar and processed ingredients. Swapping them for homemade aam panna, which contains around 120 calories, offers a traditional summer beverage that is both refreshing and lower in calories. It can also help support hydration during hot days.

Packaged orange juice - Watermelon

Many packaged orange juices contain about 22 grams of sugar per serving and lack the fibre found in whole fruits. Watermelon, on the other hand, contains around 9 grams of natural sugar along with fibre and a high water content. This makes it a more filling and hydrating option for satisfying sweet cravings.

Cold coffee - Iced latte

Cold coffee drinks available at cafés can contain nearly 450 calories due to added sugar, syrups and cream. Replacing them with a simple iced latte can reduce the calorie count to around 150 calories while still providing a refreshing caffeine boost. This swap helps cut excess calories without giving up your favourite coffee habit.

Chips - Homemade popcorn

Chips are often high in unhealthy fats and sodium, with approximately 12 grams of fat per serving. Homemade popcorn contains around 4 grams of fat and significantly less salt, making it a lighter snack choice. It also offers more volume, helping you feel satisfied without consuming excessive calories.

Ice cream - Whole fruit ice lolly

A serving of ice cream can contain around 250 calories, along with added sugar and saturated fat that may contribute to excess calorie intake. For a lighter and more nutritious alternative, Lovneet Batra recommends choosing a whole fruit ice lolly, which contains approximately 80 calories. Made from real fruits, these frozen treats provide natural sweetness and a refreshing way to cool down during hot summer days. They also retain some of the nutrients found in fruit while significantly reducing calorie consumption, making them a smarter option for satisfying sweet cravings without overindulging.