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A healthy summer diet What to eat and what to avoid
Table of Contents
1. What to eat on hot days
It's important to provide the body with nutrients on hot days that will help keep it hydrated as well as maintain energy and well-being. High temperatures can lead to faster loss of fluids and electrolytes, which can result in dehydration, fatigue, and even heat stroke. That's why it's crucial to eat foods and drinks that not only satisfy your hunger, but also provide essential vitamins, minerals, and other nutrients that support your body's proper functioning.2. Water-rich products
It is also rich in vitamins C and A, potassium, magnesium, and antioxidants, such as lycopene, which promotes the health of the skin and protects against the damage caused by the action of the roots (M. Nadeem and only 2022). Its sweet, refreshing flavor makes it an ideal summer snack. It also has high levels of vitamins A and C, potash, and magnesium, as well as antioxidants.3. Fruit of the season
Seasonal fruits such as strawberries, raspberries and berries, peaches, blueberries, cherries, and cherries are not only delicious, but also rich in valuable nutrients - vitamins, minerals, and antioxidants - that promote health, help moisturize, and provide energy.4. It's a light meal
Salads are a great choice because they can be prepared in many ways combine fresh vegetables, fruits and protein-based products (meat juices, egg whites) with unsaturated fatty foods (also vegetable oils, beans, avocadoes). The ideal solution may be a Greek yogurt with cheese and coconut oil, or a grilled chicken salad with milk and milk sauce, but they can also be prepared with fresh fruit or vegetable juices.5. It's a refreshing drink
In the summer, watering plays a key role, but unfortunately many of us don't consume enough water, and proper watering is essential for the proper functioning of the body. The perfect choice will be water with fruit, herbs and vegetables added, such as lemons, lemons and cucumbers, raspber or mint, which will add freshness and aroma.6. What products are worth giving up in the summer?
During the summer, it is advisable to discontinue certain products or limit their consumption in order to take better care of your health, well-being, and comfort on hot days.7. Heavy and fatty foods
In the summer, eating fried and fatty foods is not the best choice because they burden the digestive system, cause weight, fatigue, and discomfort, and the body, already overloaded with high temperatures, doesn't need any extra trouble, so it's better to give up fat meats, deep-fat fried foods, and heavy cream sauces to enjoy comfort on hot days.8. Sweet drinks and alcohol
In the summer it is worth giving up sweetened beverages and alcohol for several important reasons. High sugar-added fruit drinks and so-called energy drinks contain a high amount of sugar, which can cause a rapid rise in blood glucose levels and then a sharp drop in it. This in turn leads to an increased feeling of fatigue, drowsiness and mood swings (J. P. Drouin-Chartier et al., 2019). High sugar levels in these drinks may also promote dehydration because its excess in the blood promotes the release of water through the kidneys (M. Ganio, M. Tucker 2014).9. Highly processed products
Highly processed products such as fast food, ready meals, sweets or salty snacks, although tasty, are unfortunately not a very good choice in the summer season. They contain a very high amount of salt, which promotes water retention in the body, which leads to swelling and feeling heavy. Excess salt can also raise blood pressure, which increases the risk of cardiovascular problems, especially on hot days. Instead, choose fresh fruits or nuts, natural yogurts that provide essential nutrients (F. Juul F and others, 2022).10. It's a big meal
In summer, it's a good idea to avoid large meals because they can strain the digestive system and cause weight and discomfort, and instead, eat more often but in smaller portions, which not only helps maintain a steady energy level, but also promotes better digestion and well-being.11. Summary
The rules of healthy eating in the summer do not really differ from those that should be used all year round, but there are a few products that are especially worth including on hot days and those that are worth giving up, to ensure good health, proper hydration and optimum energy levels.
