Proper nutrition in summer

Proper nutrition is especially important in summer, as the body needs more fluids, fewer calories, and easily digestible food.

☀️ Rules of proper nutrition in summer

💧 Drink enough fluids

• 2–3 liters of water a day (or more if you sweat)

• Add lemon, mint, cucumbers for flavor

• Avoid sweetened drinks and alcohol – they dehydrate!

• Include light soups, fruits with a lot of water (watermelon, cantaloupe)

🥗 Eat easily digestible foods

• Avoid fatty, fried and heavy foods

• Give priority to:

• Vegetables (cucumbers, zucchini, peppers, tomatoes, arugula)
• Fruits (blueberries, watermelon, peaches, strawberries)
• Legumes (lentils, chickpeas, beans – easier to digest in cold salads)
• Whole grains (buckwheat, quinoa, brown rice)

🍽️ ​​Eat smaller meals several times a day

• In the summer, the body has a harder time digesting larger amounts of food

• Eat 4–5 smaller meals a day, at a regular rhythm

🍳 Choose light sources of protein

• Eggs, cottage cheese, yogurt, tofu, legumes, nuts

• If you are not vegetarian: fish, grilled chicken

🧊 Prepare food simply and fresh

• Give priority to:

• Salads
• Cold soups (gazpacho, cucumber)
• Smoothies and fruit combinations
• Quick-fried vegetables or grilled proteins

🍦 Be smart with your choice of sweets

• Replace ice cream with:

• Frozen fruit (e.g. bananas)
• Yogurt + fruit + a little honey
• Fruit water or homemade smoothie

🕶️ Follow the rhythm of the day

• Breakfast: more energetic – oatmeal, fruit, yogurt

• Lunch: the main meal of the day, should be light but nutritious

• Dinner: should be early and light – salad, soup, vegetable meal

✅ Suitable summer diet day:

Meal             Example of a meal

Breakfast      Yogurt + berries + oatmeal

Snack            Watermelon + nuts

Lunch            Salad with lentils, feta cheese and olive oil

Snack            Banana and raspberry smoothie

Dinner           Gazpacho + avocado toast