Proper Nutrition In Summer

Maximum benefit and maximum safety - these are the main postulates of the annual diet for everyone without exception.

Maximum benefit and maximum safety are the basic postulates of the annual diet for everyone without exception.

Despite the fact that fruits and vegetables are now available almost all year round, summer is still a special time, because no gifts of nature from overseas warm countries can be compared to local cucumbers, tomatoes, various berries and fruits. But at the same time, many believe that if it's all local, native, then you can take it right from the garden or a branch and eat it, at best, rub it with your hands. That is why food poisoning is so common in the summer.

Therefore, proper nutrition in the summer is not only a special summer diet, but also a correct approach to its organization. Hardly any of us wants to spend a month in the gastroenterology department with food poisoning. But if we follow the simple rules of summer nutrition, then nothing like this will happen to us. So …

We do not go to extremes

Of course, summer vegetables and fruits are a priority, but let's not forget that a proper and healthy diet should be varied, balanced and also include:

• fermented milk products (it is better to avoid dairy products, especially for adults);
• protein food (meat, fish, eggs, legumes);
• cereals (bread with bran, muesli, cereals) and even fats within reasonable limits.

And let's not forget that food should not only provide us with a feeling of satiety, but also with positive emotions. This is how, relying on the basic principles of "important", "useful" and "delicious", we will balance our annual diet.

Cereals

They contain a large amount of "correct" carbohydrates, the amino acids, vitamins and protein needed by the body, they are also rich in fiber, thanks to which cereals clean our body and, first of all, the intestines, removing toxins and accumulated waste from it. If this is not done regularly, the body becomes "clogged" and reacts with malfunctions in the form of various diseases.

In the summer, it is preferable to include in the diet such cereal products as wholemeal bread, muesli, oatmeal. But it is better to exclude white bread and pastries - there is no particular benefit from them, but the calories are more than enough.

Vegetables

You can use them in any form you like: raw, boiled, stewed, baked, in the form of okroshka, etc. But do not overdo it with heat treatment of vegetables - in this case, most of the vitamins will evaporate from them. And this advice: fatty, heavy dressings, for example, based on mayonnaise, can nullify all the benefits of vegetable salads. Use "lighter" fueling options in the summer. One of the excellent flight options is lemon juice with a drop of olive oil.

Fruits

Of course, in the summer you need to eat as many seasonal fruits as possible, preferably those that grow in your region. Strive to have seasonal fruits on your table every day: June - cherries, strawberries, cherries; July – raspberries, red and black currants, gooseberries, apricots; August – apples, peaches, melons, watermelons. All of them contain many different vitamins and each without exception contains vitamin C, but one of the strategic tasks of summer is to prepare the body for winter by strengthening the immune system. It is best to eat fruits in the first half of the day - this way they are better absorbed.

Sour milk products

Kefir, ryazhenka, yogurt, sour cream - in the heat, these healthy products not only perfectly satisfy hunger, but also provide the body with useful trace elements. In addition, they help to cleanse the intestines. Try to buy products with a minimum amount of fat and do not stock up on "sour milk" as a reserve - its shelf life at this time of the year is quite short. But dairy products should be treated with caution in the summer, all the more to avoid combining them in one meal with fruits and vegetables.

Meat

Protein is a building material for our body, which it needs at any time of the year. However, meat is a very high-calorie food, the body needs a lot of energy to digest it, so it is recommended to reduce meat consumption in the summer. Twice a week will be quite enough. And it is even better to time this event for traditional summer barbecues.

Fish

Fish protein is absorbed better than meat protein, therefore, partially giving up meat, replace it with fish and seafood, especially since they are in perfect harmony with vegetables. But raw fish, such as sushi and even herring, should be avoided in the summer - there is a high probability of food poisoning.

Desserts

It is better to exclude cakes, pastries and other high-calorie and difficult for the digestive tract sweets from the annual diet, especially since they often become the cause of poisoning. A great alternative is a variety of fruit desserts: jellies, mousses, etc. Ice cream is also better fruity than creamy: both healthier and easier to digest.

More liquid

In the summer, we lose a lot of moisture, so in order to avoid dehydration, we must regularly replenish our body's water reserves. Give up black tea and coffee (or at least reduce their consumption to a minimum). The top five summer drinks should look something like this:

• Water (canteen is better);
• Compote, jelly from fresh fruits;
• Green tea with lemon;
• Ginger tea;
• Juices (preferably fresh).

But it is better to refuse carbonated water, and to reduce the consumption of alcohol to a minimum.