In summer, like the rest of the year, it is important not to neglect our diet and eat in a balanced and healthy way. Here are some basic tips on summer nutrition:
Drink water frequently
With the intense heat of summer, staying well hydrated is always essential, so we should not forget to drink plenty of water.
Take light meals
It is advisable to make about 5 meals a day, but lighter, better than three heavy meals. Better to avoid too copious meals, taking nutritious but light foods.
The way of cooking is also important, since cooking food easily, such as grilling, steaming, baking, grilling… as well as using light sauces (for example, vinaigrette) results in lighter meals, easy to digest.
Vegetables, 2 times a day
These appeal in summer thanks to the fact that they are fresh foods, which provide us with water, fiber, carbohydrates, vitamins, minerals and antioxidants. In Mediterranean cuisine there are many recipes that use these ingredients and are very refreshing, so they are perfect at this time, such as “gazpacho”, “salmorejos”, “pistos” or salads of all kinds.
Take lots of fruit
The recommendation is at least three pieces of fruit a day, since its high content of water helps us to hydrate, and at the same time they are very rich in vitamins, minerals, antioxidants…
Do not forget cereals and legumes
In summer, we can add legumes in salads. In addition, dressing salads with olive oil is always highly recommended. And when it comes to cereals, we can take pasta (alone, or in salads), some bread with meals, and cereals for breakfast.
More blue fish and less meat
Fish is another very important point in the diet, which is especially appealing in summer, since they contain more water than meat and are digested more quickly. Blue fish such as sardines, “boquerones”, etc… are an important source of omega-3 fatty acids, and a good source of protein, etc. It is convenient to moderate the consumption of meat.
Take ice cream, but do not abuse
Ice creams are palatable in summer, and can provide calcium when they are cream, although we should not abuse them and should not replace the fruit.
Some other recommendations
Do not forget to preserve the cold chain, especially with the summer heat. When buying refrigerated foods, try as far as possible not to spend much time between the purchase and store them in the refrigerator or freezer of our home.
It is also important to remember the great importance of always being hygienic when handling food and washing hands thoroughly beforehand, as this will help us to prevent possible food poisoning.
And remember, if at any time you need a nutrition specialist, either to lose weight or simply to maintain a proper and healthy diet, at Vithas Xanit International Hospital you will also find nutrition specialists who can provide you with the best help and advice for a healthy diet. Contact us for more information.