alimentarse mejor con el calor

eat better in the heat

Without realizing it, changes in weather (spring, summer, autumn or winter) greatly influence our lifestyle.
Shortly after we feel that the cold is coming, we consume more infusions , more spoon dishes, fatty foods that provide more energy (Soups, legumes, stew... etc).
In the same way, in summer we prefer to eat less greasy, lighter, easy-to-digest foods that give us more freshness. (Salmorejos, gazpachos, salads... etc).
Another concern inherent in summer is the recurring question of what should I do to take care of my weight and what should I do to maintain my figure.
It is really important to hydrate well throughout the day, either if we are going to be exposed to the sun in hotter hours or if we are going to practice a sport that also alters our cardiovascular rhythm (playing tennis, soccer, running... etc. ).
WHY DO WE USUALLY GET MORE FAT IN SUMMER?
Mainly it is due to the disorders of our routines such as:
  • Going to bed late or not always at the same hours
  • Skip meals (breakfast)
  • Generally messy schedules
  • Increased alcohol intake
  • Higher food intake than usual
  • We go out for lunch/dinner more
  • In general, with the heat you tend to do less physical activity
Therefore, we are going to review the healthiest habits to cope with the summer as well as possible.
  • HYDRATION
It is essential to drink plenty of water and distributed throughout the day. It is not worth drinking two liters at once in the morning and not drinking more throughout the day.
Hydration is not only in water but also in other foods (melon, watermelon... etc) that have a high content of it.
  • FATS
Obviously we must reduce the intake of fatty and difficult-to-digest foods.
In fact, the greatest consumption of water by our body occurs in the digestion process, hence the importance of being well hydrated.
  • SUMMER FRUITS
They are nutritionally very healthy, although it is true that those who have diabetes problems have to watch their consumption, they have a high water content as we have mentioned before, as well as a high content of vitamins, minerals and fiber.
Undoubtedly they are very easy to digest foods (if eaten in proper moderation) and very refreshing (watermelon, melon, peach, cherries, blueberries... etc)
With them we can make juices or natural juices with the help of our blender or juice extractor.
  • VEGETABLES AND SUMMER VEGETABLES
As with summer fruits, vegetables are also a great source of vitamins, minerals, fiber and water. Very beneficial for our body and light to digest.
Very refreshing especially in salads (lettuce, tomatoes, cucumber, avocado, broccoli, spinach... etc)
  • NUTS
Its effects on the body are well known (walnuts, hazelnuts, pistachios... etc)
  • FISH AND SEAFOOD
We can prepare a very healthy and light lunch or dinner by consuming these products more frequently. (clams, tuna, sardines, anchovies, anchovies...etc)
WHAT SHOULD I AVOID EATING?
Mainly we must avoid everything that gives us a feeling of heaviness in the stomach, that is, foods that make it more difficult for us to digest.
  • fats
  • fried
  • Foods high in trans fats (margarine...etc)
  • Cream ice cream
  • processed carbohydrates

GUIDELINES TO FOLLOW IN SUMMER

  • 4 to 5 meals a day (lighter as we get closer to night)
  • Drink a lot of water
  • Eat more foods with a higher percentage of water
  • Eating foods with a lower percentage of fat (in general)
  • Exercise (Within the possibilities of each one)
  • Avoid carbonated and sugary drinks
  • Reduce the intake of alcoholic and sugary drinks
  • Properly wash food
  • Refrigerate them properly
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