Food for the summer

Summer is just around the corner, and with it comes high temperatures. During this season, our diet can undergo changes that can affect our health. Some of the factors that can alter our diet during this time are:

Factors that can alter the diet in the summertime

Some of the factors that can affect your diet at this time are:

• Heat: as it can lead to dehydration, which can cause a decrease in appetite or, conversely, an increase, as dehydration can be mistaken for hunger.
• Physical exercise: during these months, it is more likely that we engage in outdoor activities and increase our physical activity. This can boost our metabolism and appetite, especially if we do not adequately compensate with sufficient and balanced caloric intake.
• Schedule changes: during vacations, it is common for routines to be disrupted. This can affect meal times, leading to skipped meals or eating at irregular times, which can result in loss of control.
• Access to less healthy foods: during summer, we often have greater access to less healthy foods such as ice cream, sugary drinks, and fast food. These foods are usually high in empty calories and low in nutrients, which can lead to an imbalance in intake and frequent hunger.

What are the best foods for summer?

For all these reasons, it is crucial to enjoy fresh and nutritious meals full of vegetables and fruits that keep us hydrated and energized. This will help us meet our nutritional needs and stay satiated and hydrated for longer. Some of the foods you shouldn’t miss during the summer period are:

• Watermelon: there’s nothing more refreshing than a juicy watermelon on a summer day. This fruit is rich in water and vitamins, such as vitamin C, and is perfect for keeping us hydrated.
• Cucumber: with its high water content and refreshing taste, cucumber is an excellent companion for salads and fresh dishes during this time. It is also low in calories and rich in fiber, which helps keep us satiated.
• Tomatoes: tomatoes are a key ingredient in many summer recipes. They are an excellent source of lycopene, an antioxidant that can help protect our skin from sun damage.

• Green salads: Salads are ideal for summer as we can mix a variety of fresh vegetables such as lettuce, spinach, arugula, and rocket with foods like cucumber and tomato. Add healthy protein such as chicken or tofu and dress with olive oil and apple cider vinegar for a complete and healthy meal.
• Berries: such as strawberries, blueberries, and raspberries. They are rich in antioxidants and fiber and can be enjoyed on their own, in smoothies, homemade ice creams, yogurts, or salads.
• Fish: especially varieties like salmon and tuna, which are rich in omega-3 fatty acids, beneficial for heart health. In summer, we are usually closer to the sea, so take advantage of fresh fish.
• Cold infusions: herbal and fruit infusions can be a refreshing and healthy option for summer. Try cold infusions of mint, lemon, or berries to stay hydrated without adding extra calories.