As high temperatures They’re there and it’s time to take care of yourself! You and most people must have already heard that the summer It is the season that demands the most food care and hydration of the body.
See too: 10 Juices to help you lose weight in the summer
That’s right! It is not enough to protect your skin with plenty of sunscreen against the damage of the sun, you need to have a balanced diet and refreshing to keep the body well nourished and hydrated.
According to nutrition professionals, the summer is the time of year when the biggest liquid losses and mineral salts in the body. Therefore, for the body not to feel dehydration, it is necessary to follow a lighter diet and full of natural and fresh foods.
See too: 8 homemade refreshing popsicle recipes
Tips for getting your diet right during the heat
Summer is a time for fruits, vegetables,…
Greens, fruits, fish, vegetables (preferably raw) and chicken cannot be missing from your food. In addition to promoting digestion, they offer the body the nutrients and vitamins it so desperately needs. According to nutritionist Daniela Cyrulin“it is essential to consume products rich in water such as fruits and vegetables to keep the body hydrated”.
See too: Homemade recipes to keep your face cool in the heat
The recommendation of the specialist Nutri & Consult is to invest in foods like coconut water, lean proteins like fish and eggs, cereals and whole grains. Fruits and vegetables rich in beta-carotene (pumpkin, carrots, beets, broccoli, spinach, mango) are also very welcome. They not only reinforce and prolong the tannedbut they work as an antioxidant, benefiting the body’s immunity and skin elasticity, in addition to improving hair shine and nail growth.
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Evite a tal food “heavy food”
The explanation for why the person seeks to avoid food caloric and fatty summer is based on the fact that the body spends less calories on the hottest days to stay alive and active. Furthermore, fatty foods require more energy to be digested. Now do you know where that post-heavy-lunch weakness comes from?
See too: The 10 worst foods for your health
If you’re looking to take advantage of the summer to lose a few pounds, check out the article we wrote with 10 easy ways to lose weight. It is worth remembering that the ideal is to consult a nutritionist or professional in the field before starting any diet.
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Water, water, lots of water!
The main form of hydration It’s through water. It’s no surprise that we always hear that each person should consume, on average, 1.5L to 2.5L daily. Fruit juices and coconut water are other great ways to maintain your hydrated body. For those who are not in the habit of Drink a lot of waterthe tip is to always carry a bottle in your bag and even set an alarm clock or, if you don’t give up technology, download an app to remind you that it’s time to hydrate.
See too: Water diet to lose weight and eliminate toxins
If you like tea, a super cool idea is to make it the conventional way and then blend it with ice cubes in a blender. In addition to being delicious, it looks like frozen and is very refreshing!
See too: Iced tea for summer
Be careful with alcoholic beverages
Because alcohol and coffee-based drinks are highly diuretic, that is, they accelerate the body’s natural dehydration, many doctors recommend avoiding drinking the drink on hot days or alternating doses of alcohol with a glass of water.
See too: Champagne or Drink Pop, the look of summer!
Be careful, I don’t prepare two meals
According to nutritionist Daniela, to significantly reduce the chances of food poisoningyou need to wash your hands very well before starting to prepare any food. If you are cooking or using leaves and vegetables, you need to soak them in water for 30 minutes.
See too: Tips for beating the heat and dry weather
Meat and fish should be placed at the top of the refrigerator (where the temperature is lower and the food lasts longer) and only for one day. Never leave meat, poultry and fish exposed to room temperature for a long time (more than two hours). It is essential to have a cutting board for vegetables and another for meat.
See too: 5 delicious ice cream recipes to beat the heat
A precaution that must be taken very seriously is not to leave the food out of the refrigerator after preparation so that they do not run the risk of contamination. Eggs, mayonnaise and sauces also require special attention: generally exposed in environments that are not refrigerated, these foods are easily contaminated. Contrary to what many think, eggs should be stored in the coldest part of the refrigerator, not on the door.
See too: Learn how to make functional juices for summer
Do not overuse salt in your diet
Salt is already built into most dishes. foods. Instead of dressing the salad with it, choose olive oil, vinegar or some other type of dressing. The sodium present in salt contributes to fluid retention, causing the legs and feet to become quite swollen.
See too: 8 Tips to get rid of bloating
Refreshing salad
For you to cool off in these hot days that we are having, the nutritionist Daniela served two light, mouth-watering salads! Very easy to prepare, they are ideal for serving at the table, from a family dinner to a more formal event. See below.
See too: See how salads can sabotage your diet
Mango salad
Ingredients: diced mango, arugula, watercress, sliced cucumber, toasted sesame seeds and mustard sauce (if you prefer, you can make it with orange juice).
Preparation: Just place all the ingredients in a salad bowl and, finally, drizzle the dressing on the salad. Mix well and it is ready to be brought to the table.
See too: Find out how to take care of your health in summer
Walnut salad
Ingredients: iceberg lettuce, cherry tomatoes cut in half, 50 to 100g of chopped walnuts and ½ cup of ricotta. For the dressing, you will need 2 tablespoons of apple cider vinegar, 4 tablespoons of olive oil and 1 tablespoon of chopped fresh ginger.
Preparation: In a salad bowl, chop the leaves with your hands. Then add the other ingredients and leave the sauce for last. Using a spoon or salad tongs, mix the entire recipe, which will be ready to take to the table.
