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In summer, you want completely different products and dishes than we used to eat in winter. Carbohydrates, which are designed to warm, are changed to lighter ones, which, on the contrary, are refreshing and contain a maximum of water. And fatty foods are practically ignored in favor of fresh vitamins.
1. More water
In the heat, fluid is inevitably lost; the balance must be replenished in a timely manner. Nutritionists recommend drinking at least 8 glasses of water a day, and in the summer, increase this amount by 2-3 glasses. If you have a medical condition and excess fluid is contraindicated, make up your drinking regimen.
There are many ways to control the amount of water you drink. The simplest thing is to draw 8 glasses on paper and cross them out throughout the day. You can install a mobile application that will remind you when you need to drink water again.
2. Fewer calories
Less energy is required on hot days, so calorie intake should be reduced. Remove excess fatty foods from the diet, especially of animal origin. Your diet should be roughly distributed like this: 30 percent fat (two-thirds of which are vegetable), 55 percent protein (plant and animal proteins in equal proportions) and 15 percent carbohydrates.
3. Observe the diet
Summer daylight hours and our changed activity require revision and diet. Nutritionists still recommend dividing the meal into 5-6 meals, 3 main and 2-3 snacks. Start breakfast earlier – at 7 am, lunch around 12 and dinner at 6 pm.
Eat 35 percent of your daily calories for breakfast, 25 percent for lunch and dinner, and 15 percent for a late bedtime dinner.
4. More vegetables
It is impossible not to take advantage of the summer bounty of nature and not include in your diet as many ripe vegetables as possible. Zucchini, tomatoes, eggplants, cabbage, cucumbers, bell peppers – all this can be eaten both raw and stewed or grilled. Vegetables contain a lot of nutrients, vitamins and minerals.
For athletes, it will be ideal to combine vegetables with white meat.
5. More vitamins
The source of vitamins is not only vegetables, but also fruits and berries. Eat them in the morning, after or during breakfast. Grapes, peaches, plums, pears, oranges, strawberries, blackberries, raspberries, apricots, melons and other fruits are easily absorbed by the body and help to cope with gastrointestinal problems. Consider individual intolerances and allergies to these products when drawing up your menu.
Instead of whole fruits and berries, you can make smoothies and cocktails based on them.
6. Less salt
To avoid edema and disturbances in the water-salt balance in the body, salt intake should also be limited in the summer. Instead of salt for cooking, use lemon juice, soy sauce, vegetable aromatic oil, herbs and spices, and fermented milk products.
7. Less smoked products
Processed foods such as smoked meats and jerky contain high amounts of salt. Choose fresh meats that are steamed, grilled or baked in the oven.
To make the meat juicy and tasty, pre-marinate it in oil, kefir, lemon juice, soy sauce, honey, mustard, with the addition of garlic, onion, pepper and paprika.
Recall that earlier we told you which side dishes are better to cook in the summer, and also shared recipes for delicious summer cocktails.
Be healthy!