Always provide yourself a balanced diet to maintain control of the needs of the body. Those needs vary based on several factors, such as physiological status, age, environmental conditions and more. Thus, disruption of this balanced diet may adversely affect growth, development, health and work capacity.
In the heat of the summertime, the body often requires a soft diet, yet still needs nutrients in optimal proportions to maintain your health. The focus this time of year is on ensuring that fluid intake offsets electrolyte losses through sweat.
We recommend a diet based on vegetables and fresh fruit, due to the high content of water, vitamins and minerals, produced with antioxidant functions. This type of diet also contributes to the daily intake of carbohydrates and dietary fiber. Among vegetables and plants, some of the best ranked options include tomatoes, cucumbers, spinach, broccoli, cauliflower, peppers, squash, and beans. They can be eaten both cooked and raw, and can be utilized in salad, vegetable juices, grilled vegetables. Soups (tomato soup, cucumber and dill). They are convenient foods, as they’re very easy to prepare.
On the fruit side of the equation, some may opt for apple, melon, watermelon, cherries, peaches, apricots, plums, pears, citrus, or kiwi. They can be eaten raw, or prepared as a juice — if you’re looking to maximize fiber intake, opt for eating the whole fruit.
On the raw versus cooked topic, vegetables and fruits are the only source of ascorbic acid in the diet, but it can be easily destroyed by the cooking processes.
For other types of summer foods, milk and milk products, along with high biological value protein intake also contain minerals, especially calcium, which is beneficial to compensate for electrolyte loss through sweat. Among dairy, probiotic yogurt is preferred, in addition to benefits such as lowering the degree of lactose intolerance, prevention and treatment of rotavirus diarrhea and stimulating the development of the immune system.
Also highly recommended are cereals and porridges with fruit because they assist in easier digestion for these whole grains without added sugar.
No Fatty Foods
It’s best that you stay away from highly fatty food in the heat of summer: fatty meats, sausages, hydrogenated fats.
For easy tissue hydration, fluids should be consumed at room temperature. The recommended daily intake of at least two liters of fluids, especially water, is appropriate for mostly sedentary people. For active people, three to five liters per day is advisable.
Avoid alcohol, avoid drinks with caffeine or high sugar content (carbonated soft drinks) because of the diuretic effect.