Routine changes and visits to restaurants that increase during vacations can have an adverse effect on our diet. What should we eat in the summer months? What foods are forbidden at this time of year? “The answer is not same for everyone, but different depending on each person and their habits. Let us know good food habits to follow in summer.
1. Be Hydrated
This specialist reminds us that adequate hydration is essential and, therefore, we must increase the intake of water as well as fruits and vegetables that we can take in the form of gazpacho or cold soups.
2. Follow the Mediterranean Diet
It could be summed up in using olive oil as the main addition fat, consuming daily fruits, vegetables, bread and other foods from cereals (pasta, rice and especially whole products) or vegetables. This nutritional pattern should be maintained for its health benefits such as the prevention of obesity and cardiovascular disease.
3. Consume Seasonal Fruits & Vegetables
At this time there are many fruits and vegetables that, in addition to moisturizing, are very low in calories. Mid-morning and mid-afternoon are good times to take pieces of seasonal fruit like watermelon or melon that despite their sweet taste are low in added sugars and suitable for people with diabetes.
4. Eliminate Caloric Drinks
To control weight, beverages containing calories such as alcohol, sugary soft drinks and even those labeled as nonalcoholic products should be completely avoided. Instead take as much fruit juices and water as you can.
5. Moderate Meat Consumption
It is advisable to reduce the consumption of meat & fish as it provides heat in the body which is not required in summers.
6. Don’t Overeat
In summer time ability to digest food is reduced as compared to winter. So try not to overindulge with the amount of food and run away from copious meals. We must control the intake of those foods that, while being healthy, contribute many calories if they are taken in excesses like the fruits, legumes, pasta or rice.
7. Choose Simple Recipes
In order not to increase the caloric intake, the way of making the dishes should be simple. Taking raw vegetables, salads are the best way to take advantage of all your vitamins and minerals and keep your body cool.
8. Avoid Fats
It is not necessary to eliminate them but to reduce the amounts and incorporate it into the diet through olive oil. In addition, the way of cooking directly conditions their consumption, so it is better to opt for grilled, in their juice or cooked.
9. Eat Ice Cream Occasionally
It is recommended to take them in a timely manner and knowing their nutritional composition. Eat vegetarian ice creams in summer for its cooling effect. In the case of desserts or snacks, better substitute ice cream for fruit or dairy desserts. Experts remember that both sweets and ice creams are not essential foods in a balanced diet.
10. Increase Physical Activity
To not gain weight it is important to perform moderate or mild physical activity at least four to five times a week. With good weather, you can take advantage of outdoor sports but always avoid the mid hours of the day.
The expert recalls that once the summer is over, “we must continue to maintain a balanced diet and healthy habits to maintain an adequate physical state that allows us to resume normal work and routines normally.”