Suggestions For Healthy Eating In Summer; It is very important for your health to make certain changes in your diet during the summer months. Increasing body temperature due to the increase in temperature and humidity slows down the metabolism, while fluid loss brings along some health problems. What are the suggestions for healthy eating in summer?
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Breakfast is the golden meal, you must do it
Suggestions For Healthy Eating In Summer; We need to eat something and have breakfast in the first hours after waking up, otherwise our blood sugar will drop too low and we will constantly want to eat something sweet and sugary throughout the day. If we make the mistake of skipping breakfast or having a carbohydrate- and fat-heavy breakfast, we will tire our metabolism in the summer heat.
And we will experience lack of attention, weakness, and exhaustion; We get tired quickly and start to experience problems such as headaches. Our physical and mental performance decreases. A healthy and balanced breakfast is the first step to start the day better and stay energized throughout the day, whether we are working or on vacation!
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Avoid fatty foods
Suggestions For Healthy Eating In Summer; Our body also needs nutrients and energy in hot summer days, and we need to continue to take enough protein, carbohydrates and vitamins in the same way to continue our daily life. However, it is beneficial to stay away from fatty foods as much as possible in summer. If you do not do exercises that will speed up your metabolism, eating fatty foods will put you in even more trouble. Equip your lunch and dinner with lean boiled, juicy or grilled meals, take care to eat little by little at frequent intervals, consume olive oil or cold vegetables at every opportunity. Even if you eat late, be careful not to go to bed for at least 2-3 hours after your meal.
Drink water without waiting for thirst
Suggestions For Healthy Eating In Summer; We recommend drinking plenty of water in other seasons as well, but since the amount of water lost through sweating increases on hot summer days, we need to increase the amount of water we need to consume. Our body tries to maintain our heat balance by sweating, but when the humidity increases with the heat, this job can become even more difficult.
It is always recommended to drink at least 8 glasses of water a day, but increase it to at least 10 glasses in hot weather, try to consume about 30 ml of water per kilo of your body weight, even better, “take care to drink water before you get thirsty”! When you do not drink water, it is always a healthier option to quench your thirst with more natural drinks such as freshly squeezed fruit juice, herbal cold teas and ayran instead of carbonated drinks such as cola and soda.
Make sure to compensate for electrolyte and mineral loss
Suggestions For Healthy Eating In Summer; In addition, we need to replace minerals and electrolytes such as sodium, chlorine, potassium lost with fluid, otherwise we will continue to feel weak and tired even if we drink enough water. For this, you can drink 2 glasses of mineral water every day. You can also add a slice of lemon to the mineral water. You should definitely eat green leafy fresh vegetables, which are mineral stores, and summer fruits with water storage, in meals and snacks.
Do not be exposed to direct sunlight between 12 and 15 o’clock
Suggestions For Healthy Eating In Summer; Between 12:00 and 15:00, which are the hottest hours of the day, be careful not to be outside in direct sun as much as possible. Do not exercise during these hours, even walking. Best of all, enjoy yourself in a cool environment with a cold drink and wait for the afternoon.
Consume seasonal vegetables and fruits
Suggestions For Healthy Eating In Summer; Although it is possible to reach all kinds of fruits and vegetables throughout the year, natural and fresh ones that are harvested in season always provide an advantage over others. Summer fruits such as plums, cherries, watermelons, melons, peaches and apricots you find this summer; Do not miss the natural tomatoes, cucumbers, peppers, and vegetables that are loaded with water and antioxidants, and consume plenty. This is one of the most important subject of suggestions for healthy eating in summer.
Benefit from rich nutritional supplements
Suggestions For Healthy Eating In Summer; We need to take enough vitamins and minerals for many functions such as converting the food we eat into energy and the proper functioning of our immune system. In our country, it is possible to find plenty of fruits and vegetables, which are sources of vitamins and minerals in summer.
But if you want to have a healthy and balanced diet, stay vigorous and energetic, and avoid excess calories; You can take advantage of supplements that are rich in nutrients and values. When these are selected from reliable and quality sources, they contain adequate minerals and vitamins as well as protein and healthy energy.
Pay attention to storing food in appropriate conditions and hygiene
Suggestions For Healthy Eating In Summer; Foods that are left in the open in the summer and spoiled in a short time due to the heat can cause food poisoning. Bacterial spoilage can develop if foods high in protein, such as meat, chicken, fish, milk and dairy products, and eggs are not stored and prepared safely. In addition to the contaminants in the food, it should not be forgotten that the foods prepared, cooked and served without paying attention to the hygiene rules also cause food poisoning.
We should not consume foods that are not cooked well or that have been prepared without complying with hygiene rules or that have not been adequately washed, we should not keep cooked foods out of the refrigerator for a long time, and we should take care to wash our hands frequently.
Use natural probiotics
Suggestions For Healthy Eating In Summer; Sour foods such as apple cider vinegar and fermented vegetables such as pickles have prebiotic effects and contain healthy acids that support the function of probiotics. You can add a teaspoon of apple cider vinegar to your food at each meal. Yogurt is probiotic-effective food that will protect and support both your digestive system and your general health in summer. Getting high-quality fibers such as chia and flax seeds in your diet can also increase probiotics in our body and help us spend the summer months away from diseases.
