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
Some studies indicate that exposure to high temperatures may affect the regulation of appetite, however, these hormonal changes remain unclear. For example, the observation of soldiers performing physical exercises under various thermal conditions. A decrease in the level of gralin (a hormone that strongly stimulates hunger) and an increase in the concentration of YY peptide (responsible for the systolic regulation) have been observed in them. However, it should be emphasized that these hormone changes may have been the result not only of high temperature activity but also of intense physical activity and the preferential adaptation of these and other environmental factors to the heat. The authors of the study may have concluded that the increase of the demand for PYY was not related to the specific needs of the body.2. Seasonal fruits and vegetables are the basis of the summer diet
Vegetables and fruits are a key component of a balanced diet, especially in the summer when the availability of fresh, local produce is highest. They are a valuable source of vitamins (especially C, A, K, and B vitamins), minerals (such as potassium, magnesium, manganese), dietary fiber, and numerous bioactive compounds, including polyphenols, carotenoids, and anthocyanins. The presence of these substances on the daily menu supports proper immune functioning, promotes blood pressure regulation, helps maintain proper body weight, and protects against the growth of normal blood cells and blood sugar, and can also help reduce the risk of heart disease and stroke.3. Why choose seasonal fruits and vegetables?
The selection of seasonal vegetables and fruits carries a number of health, environmental and economic benefits. These products are characterised by higher nutritional value and higher antioxidant content because they are harvested in full maturity and reach consumers shortly after harvest, which also translates into their more intense flavor, aroma and juiciness. Seasonal availability makes them generally more affordable and their selection supports local producers and the economy, while reducing the carbon footprint associated with transport and long-term food storage (B. R. Boerstein, Schiff, 2022).4. What fruits and vegetables to choose in the summer?
In June, July and August, the season reaches: strawberries, cherry blossoms, cherries, raisins, apples, legumes, blueberries, berries, walnuts, peaches, nectarines, plums, peas, melons, grapes; tomatoes, cucumbers, zucchini, pickles, peppers, cauliflower, broccoli, asparagus beans, beets, young potatoes, carrots, salads, rare trees, onions, pepper and parsley.5. How to prepare summer meals to promote health and well-being
Recommendations on the composition of summer meals remain consistent with current nutritional standards that take into account the proper supply of all macronutrients. Each meal should contain a source of full protein (poultrymeat, fish, eggs, fermented dairy products, strawberry seeds), unsaturated fatty acids (vegetable oils, nuts, peanuts, avocados, seafood fats) and complex carbohydrates (fats, cassava, rice, pasta).6. What foods to give up in the summer to avoid feeling heavy?
During the summer months, the body is particularly exposed to high-temperature burdens, which is why nutrition is of the utmost importance. Proper food selection avoids feeling heavy, improves digestive comfort and promotes general well-being. Limitations should be made: fatty, fried foods (e.g. cakes, fries, breaded meats), fast foods and high-processed foods, salt-rich foods (chips, seasoned salt, melted cheeses), mayonnaise-based sauces, salted sauces or fatty cheeses; white and salted products, which tend to stifle and thicken fats and fries; ¢ hot and spicy foods, which are better suited for the body's needs. Alcohol, which makes it easier to drink and drink, ¢ sweeteners, and other ingredients, which help to eliminate these burdens.7. The importance of watering on hot days
During periods of high temperatures, hydration is essential for the health and proper functioning of the body. During heating, the body loses water much faster, mainly through intense sweating, leading not only to the loss of fluid but also of electrolytes such as sodium, potassium and magnesium. Hydration is necessary for maintaining efficient thermoregulation, the transport of nutrients, the removal of excess metabolites, as well as the proper function of the heart, muscles and nervous system. Even a small amount of water can lead to an increase in the preference for self-medication, a decrease in the body's concentration, headaches, a reduction in body weight due to the coordination of the movement of water.
