Search
Language
What to eat in the summer? A practical guide to the summer diet
Table of Contents
1. How your appetite changes in the heat
The authors of the study themselves point out that the increase in PYY levels was not clearly related to ambient temperature (I. These results should be considered as an interesting hypothesis, which may partially explain the observed changes in appetite during heat, but which requires further but more detailed analysis. However, it was also noted that a marked change in food preferences on hot days more frequently were selected for the rhythm of active activity, and the use of less frequent heat and other excess fat and saturated fats.2. Seasonal fruits and vegetables are the basis of the summer diet
They are a valuable source of vitamins (particularly C, A, K and B vitamins), minerals (such as potassium, magnesium, manganese), dietary fiber, and numerous bioactive compounds, including blood pressure, carotenoids, and anthocyanins. Regular consumption of vegetables and fruits can also contribute to reducing the risk of developing heart disease, type 2 diabetes, and some of the key health benefits of fresh fruit and vegetable diets, especially in the summer.3. Why choose seasonal fruits and vegetables?
Seasonal availability makes them generally more affordable and their choice supports local producers and the economy while reducing the carbon footprint associated with transport and long-term storage of food (B. Schifferstein 2022).These products are characterised by higher nutritional value and higher antioxidant content because they are harvested in full maturity and reach consumers shortly after harvesting, which also translates to their more intense flavor, aroma and juiciness.4. What fruits and vegetables to choose in the summer?
In June, July and August, the season reaches, inter alia: strawberries, cherries, vines, raisins, legumes, peas, blueberries, berries, walnuts, peaches, nectarines, plums, pears, melons, grapes; tomatoes, cucumbers, sucrose, baking soda, peppers, cauliflower, broccoli, asparagus beans, seeds, young potatoes, carrots, salads, roses, onions, pepper and parsley.5. How to prepare summer meals to promote health and well-being
A key element is the composition of vegetables and fruits, which should account for at least half of the volume of each meal. During the summer period, low energy, easily digestible and water-rich foods are preferred, which promote the maintenance of proper hydration and do not burden the digestive tract. Recommendations for composing summer meals remain consistent with current nutritional standards that take into account the proper supply of all macronutrients. Provide an adequate supply of starch, mineral ingredients, blue and bioactive compounds for full-flowing and anti-inflammatory products.6. What foods to give up in the summer to avoid feeling heavy?
It is recommended to limit: fatty, fried foods (e.g. crackers, fries, canned meats), fast foods and high-processed foods, salt-rich foods (chips, salted snacks, melted cheeses) mayonnaise-based heavy sauces, creams or fatty cheeses,7. The importance of watering on hot days
Therefore, in children, the elderly and the chronically ill the risk of dehydration, as well as complications such as heat stroke, is particularly high (N.A. According to nutrition standards for the Polish population, water intake (from beverages and food products) for an adult woman should be at least 2 litres, for a man 2.5 litres (E. Other recommendations suggest consuming about 30 ml of water per body weight. The best choice may be to drink water from a water source to an intense portion of water, but this can only lead to a decrease in the amount of water consumed during the whole day, but it can also lead to an increase in the concentration of water in the body, especially in the case of hot water and mineral water, which can also cause a significant increase in physical and physical conditions, such as in the year 2024.
