Food in summer time

Food in summer may differ from diet in other seasons due to higher temperatures and increased outdoor activity. The guidelines can help you stay healthy, energized and hydrated throughout the summer months.

Some guidelines for a healthy summer diet:

Hydration

– Drink enough water: it is recommended to drink at least 2-3 liters of water a day.

– Fruits and vegetables: foods with a high water content, such as watermelon, cucumbers, strawberries, melons and tomatoes, help with hydration.

– Avoid sugary drinks: limit your consumption of sugary drinks as they can contribute to dehydration.

Light and refreshing food

– Salads: enjoy lots of salads with vegetables, fruits, nuts and light dressings.

– Smoothies: refreshing drinks made from fresh fruits and vegetables.

– Cold soups: cold soups are a great choice for summer days.

Proteins and healthy fats

– Lean meat and fish: chicken, turkey, tuna and salmon are light and easy to digest.

– Nuts and seeds: almonds, walnuts, chia seeds and flax seeds for extra healthy fats.

– Yoghurt and cottage cheese: light dairy foods with a high protein content.

Restriction of heavy and fatty food

– Avoid fried food: fried food is difficult to digest and can cause a feeling of bloating.

– Less red meat: limit the consumption of red meat, which is more difficult to digest on hot days.

Summer meals and snacks

– Grilled vegetables: zucchini, peppers, eggplant and grilled corn are great choices.

– Fruit salads: different combinations of fresh fruits such as strawberries, blueberries, pineapple and mango.

– Light snacks: hummus with carrots, celery, peppers or cucumbers.

Vitamins and minerals

– Vitamins and minerals: sweating increases in summer, which can lead to loss of electrolytes. Fruits and vegetables rich in vitamins and minerals can help replace lost substances.

Listen to your body

– Eat smaller, more frequent meals: instead of three large meals a day, eat smaller meals more often.

– Listen to your body: eat when you’re hungry and drink when you’re thirsty.

An example of a daily menu

– Breakfast: Spinach, banana, strawberry and almond milk smoothie.

– Snack: Sliced ​​fruit (e.g. watermelon) or Greek yogurt with nuts.

– Lunch: Salad with grilled chicken, avocado, cucumber, tomato and light dressing.

– Afternoon snack: Hummus with vegetable sticks.

– Dinner: Grilled salmon with roasted vegetables and quinoa.