10 Superfoods to Keep You Cool

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Refreshing Snacks

Fruit Smoothies or Ice Pops

Here's another twist on using fruits to stay cool. Put those raspberries, papaya, and kiwi in a blender with some crushed ice for a smoothie that will make the heat a distant memory. Or put a pureed fruit mixture into ice-pop molds and put them in the freezer overnight for a frozen fast food treat whenever you're ready.

Crushed pineapple is a great frozen fruit snack too, especially since it's yet another good source of vitamin C and thiamin, a mineral that helps release the energy from carbohydrates and ensures that the brain and nerves have enough glucose.

Recommended Serving Size: 1 kiwi, about 46 calories 1 medium papaya, about 119 calories 1 cup raspberries, about 64 calories 1/2 cup crushed pineapple, about 59 calories

Tuna or Chicken Salad in a Green Pepper

A scoop of tuna or chicken salad in a green pepper is a simple summertime meal. Yellow, red, and orange peppers are all nutritious too, so pick whatever appeals to you. In addition to the protein in the tuna and chicken, you'll get fiber from the pepper, along with 159 percent of the RDA for vitamin C and some vitamin A too. Vitamin A, or retinol, is essential for healthy vision, skin, and growth.

Recommended Serving Size: 2 oz. of canned tuna or chicken and 1 tablespoon of low-fat mayo, about 160 calories 1 medium green pepper, about 24 calories

Cantaloupe and Ricotta Cheese

Having cantaloupe as part of any meal or snack can be wonderfully refreshing. And you'll get 108 percent of your vitamin A RDA and 98 percent of your vitamin C. Combine it with some ricotta cheese and you'll get protein, plus 17 percent of your calcium needs, equal to drinking a 1/2 cup of milk.

Ricotta is a delicious substitute for cottage cheese, and it's lower in sodium and calories. Try it on a slice of whole wheat bread or a small pita (both add fiber and iron), sprinkled with cinnamon and sugar. Or mix it into a fruit salad for a delectable dessert.

Recommended Serving Size: 1 cup cantaloupe, about 54 calories 1/4 cup part-skim ricotta, about 86 calories 1 slice whole wheat bread, about 69 calories 1 small whole wheat pita, about 74 calories

Sharon Saka is a Registered Dietitian, a Certified Dietitian Nutritionist, and a member of the American Dietetic Association and the American Association of Diabetes Educators.

The author, Linda Kallman, is a health and family writer and the mother of two grown sons. She lives in Upper Nyack, New York.


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