Taking care of a healthy diet during summer days

Taking care of a healthy diet during summer days is very important, as the heat, increased physical activity and more social events affect our eating habits.

✅ Drink enough fluids

• Water is the best choice. Drink at least 2 liters per day or more if you are physically active.

• Add lemon, mint or fruit for flavor.

• Avoid sugary drinks and alcohol, as they dehydrate you.

🥗 Eat lightly and often

• Hot weather reduces your appetite, so eat smaller meals several times a day.

• Avoid heavy, fatty foods that slow down digestion and put additional strain on you.

🍉 Take advantage of seasonal fruits and vegetables

• Summer offers an abundance of local foods: watermelons, strawberries, blueberries, peaches, tomatoes, cucumbers, zucchini, peppers, etc.

• Fruits and vegetables contain a lot of water, vitamins, fiber and antioxidants.

🥬 Enjoy freshly prepared food

• Food spoils quickly in the summer – avoid old and improperly stored food.

• Eat prepared meals as soon as possible or store them in the refrigerator.

🐟 Prefer fish and white meat

• Fish (e.g. sardines, mackerel) and chicken are a lighter and healthier choice than red meat.

• Prepare them on the grill, in the oven or boiled – do not fry.

🥛 Include dairy products

• Yogurt, kefir and cottage cheese are refreshing, contain probiotics and are easy to digest.

• A great choice for breakfast or a snack – you can combine them with fruit and nuts.

🍦 Be smart with outings and desserts

• Ice cream, sugary drinks and fast food are tempting, but consume them in moderation.

• Try homemade refreshing alternatives: frozen fruit smoothies, chia pudding, frozen yogurt.

📋 Summer Menu

• Breakfast: Greek yogurt with berries and oatmeal

• Snack: Watermelon and a few almonds

• Lunch: Roasted zucchini, tomato salad, trout fillet

• Afternoon snack: Cold green tea and cottage cheese with fresh blueberries

• Dinner: Salad with chicken, avocado and olive oil.