Many people enjoy summer for its longer days, time spent with loved ones, and the opportunity for relaxation. However, it is important to be cautious with summer food as it may need special attention.
Resisting the temptations of sugary drinks, ice creams, and appetizers at summer events can be challenging, but it’s important to do so to avoid health issues like dehydration, digestive problems, and acne.
With straightforward and practical care, you can maintain your health during the summer without having to sacrifice small pleasures. Here are 7 tips for creating an ideal diet plan for hot days!
Reduce the size of the servings.
The digestive system functions more slowly in warmer temperatures, so it’s best to eat a balanced and healthy diet at most meals. Aim to have half of your plate filled with vegetables, a 120g portion of protein, and limit carbohydrates to half a cup. For dessert, opt for a small portion equivalent to three or four bites.
To prevent overeating later, it’s important not to skip meals. Additionally, it’s beneficial to eat slowly, especially in hot weather, as paying attention to your food can increase satiety and improve digestion, preventing discomfort.
2. Substitute unhealthy options with healthier choices.
Make some menu changes to avoid discomfort after eating by swapping out fried and fatty foods for healthier fats found in coconut, eggs, avocado, and nuts.
Substitute white rice and French bread with complex carbohydrates like manioc, yam, and sweet potato to feel more energized on sunny days.
3. Decrease intake of salt and sugar
Overheating can lead to fluid retention, causing bloating in the body. Excessive intake of salt and sugar from processed foods can worsen this condition and also raise blood pressure.
In the summer, it is common to choose lighter foods such as fruits and vegetables in their natural state, without adding large amounts of salt or sugar.
4. Be mindful of alcohol consumption.
Alcohol can be consumed during the summer, but it may cause dehydration, dry skin, and kidney issues. To avoid bloating and a hangover, it’s advised to drink a glass or two of water between alcoholic beverages.
To eliminate any harmful substances from your body after drinking, consider consuming vegetables and vitamins the next day. Begin your day with green juice and fresh fruit, and maintain a light diet throughout the day.
Drink water.
Prolonged exposure to the sun coupled with hot temperatures can lead to dehydration and fainting due to the loss of essential fluids from the body. To prevent these issues, it is advised to drink an extra 500 ml of water for every hour spent under direct sunlight, in addition to the daily recommended intake of 2 liters of water.
Avoid beverages such as soda, iced tea, and processed juices as they can dehydrate the body and affect blood circulation. Apart from hydrating with water, you can replenish lost mineral salts by consuming coconut water, sugar-free isotonic drinks, and whole foods like bananas, raisins, spinach, and milk.
6. Ensure cleanliness and proper handling of food.
High temperatures raise the chances of food becoming contaminated, leading to frequent occurrences of food poisoning in the summer. To stay safe, ensure proper food hygiene practices.
Soak fruits and vegetables in a solution of one tablespoon of sanitizer per liter of water for 15 minutes, then rinse thoroughly. Be cautious with perishable items kept outside the refrigerator, only taking them out when needed for preparation or consumption.
Focus on seasonal fruits and vegetables.
Most food is now accessible throughout the year, but including seasonal fruits and vegetables in your diet offers numerous health advantages. Summer produce, for instance, contains high water content, aiding in hydration. Notable foods for this season include:
- Lettuce is not only a low-calorie meal option but also helps reduce excess fluid in the body due to its mineral content.
- Cabbage is beneficial for safeguarding the liver against the impact of alcohol and also aids in regulating the digestive system with its fibers.
- Carrots are high in beta-carotene, which is important for maintaining a tan.
- Citrus fruits like pineapple, orange, and lemon can rejuvenate the body and boost collagen production. Be cautious when using these fruits in sunlight as they may cause skin discoloration and burns.
- Watermelon, melon, and cucumber are high in water content and can prevent dehydration. Lycopene in watermelon also protects the skin from ultraviolet rays.
Eating well during the summer is essential for staying healthy during this season. It’s okay to occasionally deviate from the plan, just be mindful of your body’s needs throughout the year and make healthy choices. Remember to also prioritize physical activity and sun protection.
Discover and enjoy finding out which foods provide the most energy for your workout.
