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Stay Full Longer With These Summer Foods

By Rachel Carver

Summer gives us more outdoor time, which can lead to increased physical activity. Even if you follow a consistent eating schedule, more physical activity might increase your hunger faster.

Summer provides a variety of nutritious foods packed with fiber, water, and protein to keep you full until your next meal. Find some of these foods below.


Watermelon is a tasty summer favorite. Though it does not have as much fiber as other fresh fruit, watermelon's combination of water and fiber make it a very satisfying and filling choice. Watermelon also comes with high amounts of Vitamins A and C, lycopene, and citrulline.

You can enjoy watermelon on its own or add it to a variety of salads. Combining watermelon with healthy fats -- such as those found in feta -- slows down the rise of your blood sugar. This keeps your food cravings in check.


Chickpeas are packed with dietary fiber and plant-based protein. This combination slows digestion and keeps you full longer.

Add chickpeas to summer salads. Use them in homemade hummus. You can also cook them up in the air fryer to make a healthy side option.


Avocados can be enjoyed all year. But they are considered a summer food. They are great for the heart and give you high amounts of Vitamin K, folate, Vitamin C, and potassium. The combination of healthy fat and fiber will fill you up.

Slice an avocado for toast. Some people even enjoy this food on its own.


Quinoa is a great plant-based protein source. One cup contains about 10 grams of protein and 5-6 grams of fiber. You can enjoy this grain hot or cold. Add some quinoa to your salad. Combine it with lean protein such as chicken or salmon and some cooked vegetables for a delicious and filling meal.


This tasty summer veggie is packed with lycopene, which has been linked to the reduction of heart disease and cancer. Tomatoes are also a great fiber source, especially when combined with other greens and beans.

Tomatoes are a great addition to salads and sandwiches. You can also add this veggie to a burger made with lean protein.

Busy summer schedules can make it tempting to reach for convenience foods high in sodium and added sugar. While they might be tasty, these foods will raise your blood sugar, leaving you hungry and fatigued shortly after consumption.

Plan ahead. Keep tomatoes, watermelon, and other fresh foods in your fridge. You can buy pre-cut fruits and veggies to save time, or set aside one or two nights each week for meal prep.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Fort Mill, S.C.

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