Light summer meals

In case you have not noticed, summer has officially begun. It's super hot and now is the time to eat cooler, less-heavy foods and lighten up your diet. Not only will you lose a few vanity pounds for swimsuit season, you will feel more energetic and able to enjoy the longer days.

The easiest way experts say to trim calories from your summer diet is to load up on what is in season. At this time of the year, delicious fresh fruits and veggies are in abundance. So, forget about the rice and peas and fricassee chicken box lunches and dive into healthy soups, salads and sandwiches.

For nutritionist Franny Mahfood, a platter of grilled vegetables such as broccoli, cauliflower, string beans, carrots and zucchini in the fridge is a must. With this on hand, an easy-to-make, low- calorie meal is always available.

Here are some of the best ways you can lighten up this summer:

Salads

Make a yummy high-protein, low-calorie salad with little effort! Rinse, slice, dice, and toss fruits, grilled veggies with some toasted nuts, place on a bed of lettuce and top with grilled chicken or spiced up tuna fish. Enjoy with whole-wheat pita bread or my new favourite carb, a slice of bammy toasted in the oven, not fried! Make sure your dressing is light too! I love to blend sweet pineapple with rosemary, olive oil and balsamic vinegar for a delicious low-calorie dressing that you can also use as a dip for raw veggies.

Soups

I don't know what I would do without my soups! Try a summer detox soup by simply sautéing broccoli and string beans with tons of garlic, thyme and onion and putting it all in a blender. Top with some plain low-fat yoghurt and toasted pumpkin seeds. Research shows that a low-calorie soup at the beginning of a meal will fill you up so you eat less.

Sandwiches

Instead of doing the fast food drive through at lunch, pack yourself a scrumptious sandwich with homemade hummus, which takes a second to make, grilled veggies, lettuce and tomato. Add a small salad to that and you have the perfect summer meal.

Juices

This is the time to invest in that juicer you always wanted! Create refreshing cooling drinks such as cucumber-mint juice, otaheiti apple with ginger and lime. Store them in the fridge so you will reach for a natural juice instead of a soda or caffeinated drink. Your body will thank you with more energy than ever before!

Sharon McConnell-Feanny is a certified yoga instructor and co-owner of Shakti Mind Body Fitness. She has more than 25 years' experience in health and fitness; email: yourhealth@gleanerjm.com.