( CNN Student News ) -- July 22 , 2011 . Download a PDF map related to today 's show : . • Washington , D.C. Transcript . THIS IS A RUSH TRANSCRIPT . THIS COPY MAY NOT BE IN ITS FINAL FORM AND MAY BE UPDATED . First Up : Hot Foods . CARL AZUZ , CNN STUDENT NEWS ANCHOR : Hey , I 'm Carl Azuz , reporting from Washington , D.C. this week where -- get this -- it is actually hotter than it is 500 miles south in Atlanta , Georgia at CNN 's world headquarters ! The reason for the sizzlin ' is a heat wave that 's stretching over the eastern part of the U.S. caused by this high pressure weather system that 's expanding across the country . We 've got something for you today , though , that 'll hopefully help you cool off . I 'm joined by my CNN Newsource colleague Karen Caifa , who 's going to talk to us about what to eat to stay cool on the inside while you seek shade on the outside . Right , Karen ? KAREN CAIFA , CNN NATIONAL CORRESPONDENT : Right , Carl . It 's great to have you here , even though it 's super hot here in Washington . And when the weather 's like this , sometimes you do n't really feel like eating . But a nutritionist tells me that it 's actually really important that you do , because you want to replenish all the water that you 're losing when you 're out there sweating it out . ( BEGIN VIDEO ) CAIFA : When the weather is hot and sticky , the foods you love may not seem as appetizing . But you can help your body beat the heat by changing your grocery list . REBECCA SCRITCHFIELD , REGISTERED DIETITIAN : We need to be eating , and we need to be eating light meals , eating often , and we also want to make sure that we replace a lot of the water that we lose when we 're sweating . CAIFA : To replace that water , registered dietitian Rebecca Scritchfield recommends stocking up on fruits and veggies , which are almost all water , and quite nutritious . SCRITCHFIELD : Some of the nutrients that you get in dairy foods , you can actually get in vegetables . For example , a lot of our leafy greens are a good source of calcium . CAIFA : Fill your cart with alternative sources of fat , instead of processed or , especially , fried foods . SCRITCHFIELD : They 're so hot , so hard to digest , with all that extra fat in there . Your best sources of fat in this heat are going to be fat from seeds and nuts and avocados . CAIFA : And most people know to stay hydrated , but check the labels on flavored waters and other drinks . SCRITCHFIELD : A lot of waters are kind of `` fancified , '' and they 've got artificial colors and flavors . Some can have more than a day 's worth of sugar in just one bottle . CAIFA : Be sure to check the caffeine content of drinks as well . ( END VIDEO ) Goodbye . CAIFA : And you want to be sure you 're not taking in too much caffeine and things like soda and things like iced coffee , because when it 's really hot outside and you 're working and you 're running around , your heart rate can start racing really fast . You want to avoid that , especially in the heat , Carl . AZUZ : Well , you know Karen , I always resort to ice cream . I usually think , okay , maybe it 's not so healthy , but it cools me off . Can I stick with that ? CAIFA : You can stick with that in moderation , like all good things . You know , there 's a lot of sugar and there 's a lot of fat in some ice cream , so you do n't want to eat ice cream 24/7 , seven days of the week . You might want to stick with sorbet , or another option that the nutritionist gave us is some frozen fruit . Maybe sticking some watermelon or grapes in the freezer , and then take them out for a nice cool snack . AZUZ : All right , Karen Caifa . Thanks so much for being with us on CNN Student News .
Beat the heat from the inside out with CNN Student News ' latest summer webcast . Find out what 's causing the sun to sizzle so strongly in the eastern U.S. and how it affects your health.