Sticky heat and heavy meals don’t mix. Try these refreshing swaps that cool you down, aid digestion, and keep flavor front and center.

Instead of… Try this Why it works
Mayo-based potato salad Greek-yogurt herb potato salad Doubles protein; probiotics support gut health
Sugary soda Sparkling water muddled with berries & mint Cuts ~140 calories per can and adds antioxidants
Ice-cream every night Frozen yogurt bark with sliced peaches 1/3 the saturated fat, plus vitamin C and fiber
Char-broiled burgers Mediterranean-style grilled salmon pitas Omega-3s aid heart health; Med-diet cuts stroke risk New England Journal of Medicine

Hydration heroes

  • Cucumber & lettuce: 96 % water each, virtually edible hydration Better Homes & Gardens.
  • Watermelon: 92 % water plus L-citrulline, linked to better blood-flow and workout recovery ScienceDirect.
  • Toss chunks into salads or blend into a no-sugar slushy.

Snack smarter

  • Trail mix 2.0: swap half the nuts for dried tart cherries, studies suggest they curb exercise-induced inflammation.
  • Pop-in peppers: raw bell-pepper “scoops” deliver vitamin C without the tortilla chip crash.

Many BHT plans include Employee Assistance Programs and wellness resources that offer recipe libraries and grocery-saving tips, handy when you’re stocking up on produce .

Small swaps compound quickly: trade one dish, one drink, one snack, and you’ll cruise through the hottest months energized, not sluggish, while still savoring summer’s best flavors.