Practical tips to follow a balanced diet in summer and lose weight

As the seasons change and each is characterized by different weather conditionseach period whether spring, summer, autumn or winter He brings with him different seasonal foods. These products are not only characterized by being more easily given on certain dates, nature is wise and produces these foods because in a certain way they are what the body needs at that moment to be strong.

It is a fact that choosing seasonal foods, especially in the case of fruits and vegetables is a custom that is only related to benefits, they are not only fresher and cheaper products; are distinguished by contributing the nutrients, vitamins and minerals that the body requires.

The truth is that a balanced diet It is not the same in summer as the rest of the yearthe nutritional requirements of the body are adjusted largely because the energy levels are different. The truth is that summer is characterized by being a season of the year in which the favorite eating plans are the famous miracle diets and bikini operationseveryone wants to wear one slim figure on vacation. However beyond that, heat and humidity that come with summer, are the perfect conditions for the body to need a extra hydration and certain nutrients.

Food tips for this summer:

1. Vitamin D

Throughout the year it is important to ensure the optimal levels of vitamin D, it is a fact that during the summer we can obtain it much more easily. However, with the confinement, it is possible that going out into the open air will be reduced, which is why It is important to guarantee its consumption through food. Try to integrate foods like fatty fish such as salmon and tuna, eggs, cheeses and dairymushrooms, watercress, dried figscol, spinach and almonds.

Tomar el sol./Foto: Shutterstock

2. Hydration

The high temperatures make us sweat more and automatically the body needs more fluids to avoid dehydration. It is therefore essential to ensure the correct intake of natural water and natural infusionsTwo liters a day is recommended. at the same time it is important do not allow yourself to feel thirsty and in case it happens immediately drink wateravoid the consumption of soft drinks and sugary drinks they are high in calories and do not quench thirst.

water cucumber lemon
Cucumber and lemon water./Photo: Shutterstock

3. Essential nutrients

At all times of the year it is important to ensure a abundant consumption of fruits and vegetablesin summer they are a great ally for increase nutrient intake y They provide an extraordinary contribution in hydration. It is not for nothing that a large part of the characteristic summer crops stand out for being fruits and vegetables with a high water contentamong the main ones are: watermelon, melon, bananas, mangoes, pineapple, papaya, oranges, strawberries, apples, coconut, cucumbers, carrots, lettuce and tomatoes. They are essential because of their content in vitamins, minerals, antioxidants and fiberit is also important to integrate those foods that are rich in beta-carotenea substance that is converted into vitamin A and is a great ally to protect the immune system. In the same way, it is important to increase the contribution in vitamin C and Eare important to protect the skin and hair from the sun and also help to prevent disease and infection.

Fruits and vegetables./Photo: Pexels

4. Eat local and seasonal foods

The representative foods of the summer season tend to have a better flavor, this is because they are in the peak of its maturation and they preserve their nutrient contribution much better. At the same time, as they are much easier thanks to the climatic conditions characteristic of the season, they are much more accessible. Some foods that They cannot be missing in the summer diet are:

  • Avocados and olive oil.
  • Nuts and seedsas is the case with walnuts, almonds, pistachios, pine nuts, sunflower and pumpkin seeds.
  • citrus such as lemons, grapefruit, tangerines, oranges, and limes. They are a good ally to make drinks like juices, shakes, fresh waters and infusions.
  • Vegetables with diuretic propertiessuch as cucumbers, artichokes, celery, turnips and asparagus. They are ideal for Eliminate fluid retention and inflammation.
  • Consume meals that are characterized by being light and refreshing. As is the case of Gazpachocold soups, saladsceviches, avenasmoothies, puddins, yogurt, jellysnow, infusions and teas.
Gazpacho./Foto: Shutterstock