How To Eat Healthy in the Summers of Middle East – 5 tips

Summers in the Middle East can be extremely hot and challenging. The desert climate can get intense, particularly in the afternoon. While the sea and the beach can be tempting, it’s best not to venture out when the sun is at its hottest. It’s also crucial to stay hydrated as the body loses fluids through sweating.

While fluids are essential during summer, it’s equally essential to pay attention to the right foods to eat during the summer season to keep your gut and body healthy. So, what are the healthy eating tips for the Middle East summer? Let’s explore them.

Healthy Eating Tips for Middle East Summer

Shift to Daily Meal Plans

One effective way to beat the heat is to try meal plans. Meal plan companies are pretty popular in the Middle East, because of the growing awareness of the ‘health is wealth’ philosophy. Healthy meal plans in Dubai consist of ready-to-eat or ready-to-cook meals that are well-proportioned, macro and micronutrient-rich, and gut-friendly.

The meals are curated and customized as per the customer’s health and fitness goals. Ordering meals also means no cooking, preparations, washing, or venturing out in the heat to shop for groceries. Check Dr. Mood Cafe in Qatar.

Moreover, meal plan companies pay a lot of attention to nutritional needs, ensuring every meal is perfectly balanced with the right proportions of vitamins, minerals, and calories. The meals have the right components to keep your body hydrated and well-nourished throughout the hot season.

Choose Light and Water-Rich Foods

It’s best to eat light and choose water-rich food items. Restaurant foods can contain high amounts of fats and oils. Home-made food should be the first option. If cooking becomes an ordeal, subscribe to a meal plan company to get nutritious meals.

Light food also means fewer fried items and eatables that contain no artificial additives and preservatives, sugars, and unnecessary carbs. Consuming red meat or food items rich in saturated fats should also be avoided.

Opt for Clean and Green Eating

Cooking at home is the best way to keep your gut happy during summer in the Middle East. Include more green veggies and fresh produce in your meals, like kale and cucumber. Fruits like berries, oranges, and melons are also good for the digestive tract. Low-fat, high-protein foods like fish must also feature at the top of your daily diet chart for the summer.

Foods like probiotics are extremely good for the gut, especially in summer when acidity can cause discomfort for many. Go in for yogurt, coconut water, and buttermilk. These consumables prevent heat strokes, dehydration, and upset tummy.

It’s also essential to consume water and fluids low in sugar, like freshly made juices, smoothies, etc. This helps maintain the natural electrolyte balance and prevent dehydration. Avoid fizzy drinks, though. Mint water is an excellent choice.

Healthy Snack Options

Guilt-free indulgences during snack time boost your system with some extra energy. Try to stick to vegetarian protein for a fitter you during summer. Try sweets and desserts made from the staple fruit of the Middle East – dates.

You could also experiment with protein pebbles and flavored nuts. Ice-creams in moderation is okay. Milkshakes and smoothies are fine too, but avoid toppings as this will bring a lot of calories and unhealthy sugars that you need to avoid during summer.

Avoid Coffee and Caffeine

Many people who love to start their day with a nice hot cup of coffee need to slightly change their morning routine during summer. ‘No coffee a day’ should be the motto for the arid season in the Middle East.

Caffeine-laden coffee works as a strong neuro-stimulant and can overstress the body that is already stressed due to heat and works overtime to retain homeostasis. That is why, experts advise to stay away from powerful stimulants like coffee, energy drinks, or other caffeine-laced sodas that in reality, dehydrate the body rather than satiating thirst. 

Focus on Nutrient-Rich Foods

Vegetables like squash, zucchini, and arugula are one of the best sources of essential vitamins like Vitamin C, K, and B. These food items are rich in minerals like manganese and work as antioxidants. Vitamins and antioxidants are crucially required by the body during the hot season. Vitamins boost energy levels and antioxidants are required to eliminate free radicals that are everywhere around us due to high pollution levels.

Happiness is a delicious salad.” That’s the quote for the summer season!

When the heat outdoors is unbearably strong, shift to a salad diet that is filled with fresh garden greens. Top it up with a light dressing like olive or avocado oil. Your gut will stay happy, in turn, keeping you smiling all through.


When the sun is scorching during summer, it’s crucial that you eat the right food at the right time to stay healthy. Follow the tips mentioned here and you are sure to sail through the sultry hot season with full marks. 

To stay hydrated, include water-dense foods like watermelon, lycopene-rich tomatoes, antioxidant-rich blueberries, betacarotene-dense peaches, and cherries that are high in minerals and vitamins. Cucumber, with its dietary fiber, and zucchini with high-water content are excellent choices too.

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