Summer is a much loved season, but the sultry heat can make us feel tired and exhausted and deprive us of the energy we need to face the day. It is important to adopt an adequate diet during the summer months to combat the heat and muggy weather , keeping us hydrated and vital. In this article, we'll explore a list of expert-recommended foods to feel fit and energized.
Getting energy from the table during the summer
During the summer, it is essential to follow a balanced diet that includes all the essential macronutrients to obtain energy and keep the body hydrated and vitalised. Equally important is to avoid skipping meals and eat at least five meals a day , including breakfast, snack, lunch, snack and dinner. This will help increase your body's metabolism and provide you with the energy you need to get through the day without fatigue.
Tackle the summer heat with fresh and healthy fruit
Summer is the perfect time to enjoy the goodness of fresh and healthy fruit, which will provide you with vitamins, minerals and antioxidants to face the heat . Watermelon and melon are especially good due to their high water content, which will help keep you hydrated. Plus, they're rich in vitamin C and antioxidants . The melon can be combined with Parma ham to create a fresh, healthy and tasty meal. Peaches and apricots are sources of vitamins C and A, antioxidants, minerals and fiber that offer many health benefits. Apricots also contain beta-carotene, a powerful antioxidant that helps protect cells from free radical damage. You can enjoy fruit on its own as a snack between meals or mix it with yogurt or milk for a nutritious breakfast. Plus, you can make delicious natural ice cream with fresh fruit to enjoy a guilt-free summer dessert.
Fresh and crunchy vegetables
Fresh vegetables are full of essential nutrients and can be eaten raw or cooked. In the summer, try including cucumbers in your diet, which are high in water and help keep you hydrated. They are also a good source of vitamins K and C. Bell peppers are an excellent source of vitamin C and can be added raw to salads, grilled as a side dish, or used in inventive recipes. Tomatoes are rich in lycopene, an antioxidant that protects skin from sun damage . You can consume them fresh in salads, cut into cubes and dressed with Extra Virgin Olive Oil and Balsamic Vinegar of Modena or cook them to prepare healthy and tasty sauces as a condiment for pasta.
Proteins: prefer light foods that are easy to digest
In the summer it is advisable to opt for light and easily digestible protein foods . For example, grilled chicken breast is a great source of lean protein and can be enjoyed with fresh, colorful salads or simply grilled with a side of vegetables. Among fish, bluefin tuna is a recommended choice as it is rich in omega-3 fatty acids , which are beneficial for heart health. It can be eaten grilled or steamed. If you prefer plant-based alternatives, tofu is a source of plant-based protein that you can add to salads or use to make kebabs.
Refreshing drinks: essential hydration
The most important thing to stay hydrated during the summer is to introduce refreshing drinks . It is essential to drink plenty of water , at least two liters a day. You can also flavor it with citrus slices or mint for a kick of flavor. Another refreshing drink is iced tea , such as green tea or herbal tea, which is hydrating and antioxidant. You can add lemon slices or mint leaves for extra flavor. To quench your thirst and give yourself a touch of sweetness, you can prepare smoothies or fruit juices using fresh fruit without adding sugar. These will provide you with vitamins and hydration to better face the hot days.
Don't let the summer heat rob you of your vitality. With a balanced diet that includes fresh fruit , vegetables , light proteins and refreshing drinks , you will be able to beat the heat and muggy weather and fully enjoy your summer. Start taking care of your body today and keep yourself healthy and vital during the summer months!
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