What should your diet be like in summer

In summer, the diet should be a little lighter, more hydrating and adapted to higher temperatures.

The goal is to replace lost fluids, provide enough nutrients and avoid feeling heavy after meals.

Basic principles of summer diet

1. Drink enough fluids

• Water should be the main drink.

• You need more fluids when it is hot, sports or working outdoors.

• Unsweetened tea, mineral water and water with fruit slices are also good choices.

• Limit sugary drinks and large amounts of alcohol, as they can contribute to dehydration.

2. Eat plenty of seasonal fruits and vegetables

Summer produce contains a lot of water, vitamins and minerals.

Examples:

• Watermelon

• Melon

• Strawberries

• Tomatoes

• Cucumbers

• Peppers

3. Choose lighter meals

Instead of very fatty and heavy meals, choose:

• large salads with protein,

• fish,

• legumes,

• lean meat,

• whole grains.

Example of lunch:

• mixed salad,

• baked fish or chicken,

• a small portion of potatoes or whole grain bread.

4. Don’t forget about protein

Protein helps maintain muscle mass and gives a feeling of satiety.

Good sources:

• Eggs

• Yogurt

• Cottage cheese

• Fish

• beans, lentils and chickpeas.

5. Pay attention to food safety

Food spoils faster in the summer:

• refrigerate dairy products, meat and fish,

• do not leave prepared meals in the sun for a long time,

• use cooler bags at picnics.

Example of a one-day summer menu

Breakfast

• Greek yogurt,

• oatmeal,

• fresh berries.

Snack

• watermelon or cantaloupe.

Lunch

• large salad with chicken or tuna,

• whole-grain bread.

Afternoon snack

• handful of nuts and fruit.

Dinner

• baked fish with grilled vegetables or a vegetable omelet.

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