By Sam Ayers —  It may be hot outside, but it doesn’t mean you have to lose your cool! Stocking your kitchen with the right foods will keep you chilled out all summer long. In addition to eating these fresh picks, be sure to drink plenty of water and eat lightly! Nutritional expert Amanda Skrip shares her foods to eat to stay cool below:

1. Eat Your Water

Water-rich produce like watermelon, cucumbers, radishes, and even leafy greens, will quench your thirst and keep you hydrated. They are low in calories, easy to digest, and rich in antioxidants. Add cucumber or melon to a pitcher of water for extra flavor. Use fresh cut crudité to dip into spreads and salsas rather than salty, fatty, and dehydrated chips. Spend extra time in the produce section and at green markets this summer, and you’ll be fresh and glowing through the fall.

2. Get Zesty

Lemons, limes, oranges, and grapefruits are some of the most cooling fruits around. They are also great at aiding in digestion and breaking down fatty foods. Keep citrus on hand to make salad dressings or to squeeze onto plain veggies. Adding lemon or lime to plain water is a great way to liven up the flavor — and to get a giant dose of vitamin C. Your strengthened immunity will keep summertime colds at bay.

3. Stay Fresh

Herbs like mint, basil, cilantro, and parsley have naturally cooling and soothing properties. Their fresh flavor will liven your spirit as well as your plate! Get in the habit of adding fresh herbs to your cooking. They are also great tossed into salads and blended into smoothies.

4. Spice it Up

Spicing it up will cool you down! Adding heat to your plate with ginger, chilies, cayenne pepper, and black pepper might make your mouth a little fiery, but will help cool your body’s internal flame. Grate fresh ginger into marinades or sprinkle chili flakes on bland chicken or vegetables.

Avoid: Oily, fatty, and salty foods, soda and sugary beverages; they make it difficult to digest (wheat, dairy, fried foods, etc.)