A Guest Post by Anna Hicks

Summer is here, and the searing heat means that you’re seeking meals that are quick and satisfying, but that aren’t heavy or hard to digest. Greasy burgers, toasty fries and big, sloppy pizzas might be fast and filling, but they not very healthy and can leave you feeling sluggish and yucky in the heat of the summer. Eating lighter, more nutritious foods, on the other hand, replenished much-needed calories without bogging you down. Here are some ideas for fast and healthy lunches to enjoy this summer:

Bumble Bee Tuna Sandwiches

Tuna, like most seafood, is light and easy to digest. Best of all, it provides ample calories while giving you essential energy-boosting nutrients like zinc and omega-3 fatty acids. Furthermore, Bumble Bee tuna contains numerous electrolytes to replace those that you lose through sweating, particularly B12, B6, magnesium, sodium, potassium and calcium.

Peanut Butter and Jelly

This old classic is not only delicious and fast but also nutritious. Peanut butter is loaded with stamina-boosting fat and protein, but is still light enough that it won’t make you feel drained after eating. It’s also a rich source of many different vitamins and minerals, particularly niacin, vitamin E, magnesium, phosphorous and folic acid. Jelly and bread are both high-carbohydrate foods that lend themselves to a huge boost in energy.

When making peanut butter and jelly, however, what you put in it is very important. Choose natural peanut butter since it is not made with hydrogenated oils or preservatives. Instead of jelly, which is little more than sugar and fruit juice, try using preserves instead. Preserves contain chunks of fruit which provide fiber and a greater amount of nutrition. White bread should also be avoided in favor of whole wheat for its superior fiber content. When you make your sandwich from these healthy alternatives, you more thoroughly nourish yourself and decrease the likelihood of hypoglycemia later on.

Chicken Salad

This easy and satisfying meal requires little more than boiled chicken, some mayonnaise and whatever other ingredients you wish to add. Once you’ve got the chicken chopped or shredded and mixed with a bit of mayo, consider adding raisins, grapes, apples and walnuts. This popular combination is both tasty and incredibly nutritious. With a huge amount of electrolytes, protein, omega-3 fatty acids and B vitamins, there’s no way you could feel drained after eating this.

Although the summer heat can be a real drag on your appetite, it’s still important to get plenty of calories and nutrients, especially if you’re very physically active. Fortunately, the above meal ideas will make it easy to take good care of your health when it’s hot outside.