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Close to summer, what is the best diet to stay in shape?

Close to summer, what is the best diet to stay in shape?

summer Amount Fruit Salad

However, summer brings a lot of colours everywhere, hot temperatures, and a better mood. Also, in summertime people think about the holiday, relaxing beaches and consequently body image. Starting to say that sunlight is an excellent source of vitamin D, but what about the other ingredients and the best diet to follow in summer? As in summer, we have a hotter temperature we should look after staying hydrated. That means a lot of water and watering food—also, fruits and fruit juices. We always sustained that nature is wise and gave us the right food for the right season. Here we have the reason why we should eat fresh seasonal foods. Did you notice how much water we find in summer fruits compared to winter? Watermelon, peaches, plums, strawberries, and papaya are excellent vitamins, minerals, and water sources. Alternatively, you can enjoy fruit juices or desserts, such as a nice fruit salad. Also, do not underestimate the amount of water you need every day, 1.5l-3l. As stated before, people dedicate more time to their body image. Someone will go on a weight loss diet, sports, and others (recommended). That tells us we need more protein, and the best way to get protein is from lean meats paired with the right amount of vegetables and salads.

Different meals for different people Summer Amount Fruit Salad

For example, Chicken Caesar Salad, Tuna Salad or Coronation Chicken Salad are beautiful nutritional plates if eaten in the right amount. After this, you can enjoy putting any meat on the barbeque. Of course, the best choice consists of lean meat. We cannot miss the Carbohydrates and Fats. Carbohydrates, energy for our body, abounds in wholegrain foods. Couscous, Bulgur Wheat, Quinoa, Homemade pasta are a few examples. In this case, it could be nice to add a nice bowl of Couscous salad with Mediterranean vegetables to our barbeque or generally to our summer diet. Finally, with Fats, we conclude the group of macronutrients. We know how Fats impacts our body and brain. We do not have to resign to our burger with bacon and cheese or fish and chips with peas and tartar sauce. We can reduce the amount of them and the number of bad fats we introduce to our body. Besides, we can substitute good fat from dairy products, fresh milkshakes, yoghurt and similar products. Everyone will need these nutrients in a different amount. In the summertime, kids have school holidays, which means they will spend more time in different activities, beaches, swimming, parks, etc. However, children over five years old can benefit from the food listed above differently. Weight, Age and Physical activity affect the amount of energy we need. Anyway, we are happy to suggest adult’s and kids’ parties during summer time.

Party 1 Party 2 Party 3 Party 4
Fruit Kebabs Watermelon and Ham Fruit salad Fruit Platter
Homemade Chicken Goujons Lamb Kebab with minted yoghurt Kids Sausages and mash Meat platter
Home Made Fish Goujons Couscous and vegetable salad Peas Cheese platter
Watford Salad Jack Potato with Tuna Baked beans Fish Platters
Chips and Peas Coleslaw Selections of meat sliders with salads Tomato and Mozzarella Salad
Chocolate brownie Berries Summer Pudding Apple Crumble with Pistacchio Ice Cream Homemade strawberries cheesecake

In summary, we need different Macronutrients: Carbohydrates, Proteins, Fats and Micronutrients such as vitamins and minerals. We can get them from seasonal foods and eat them in the right amount. During summertime, we should stay hydrated and drink a lot of water. Fruits will give us Vitamins and Minerals, and we get good Fats and Proteins from dairy products, oily fish, lean meats. In Conclusion, we close the group of Macronutrients with Carbohydrates.

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Eatwell Guide

Diet and Diseases Facts

1

Tryptophan is an amino acid. It plays an essential role in producing Serotonin and helps with mental health.

2

Pufa (poly unsaturated fats) are essential for our blood and heart. They also help the nervous system and are not harmful to our health.

3

Carbohydrates are four different types of sugars found in fruits and vegetables. We need the most starches found in grains and potatoes, and cereals.

Planning On Changing Your Lifestyle?

Trying to focus on the solution rather than the causes. That will lead you to a different level of thinking, reduce your stress, and make you feel better. Being constantly under stress increase the level of cortisol. Cortisol loves to help our body to store fat in our hips and our abdomen. Right now, we know how to identify our triggers and learn how to deal with them. After that, the biggest challenge has an action plan to prevent relapse. A good relapse prevention plan includes three main steps. Firstly, recognize your triggers, secondly, deal with them and finally use our self-efficacy to deal with them without back in the old habits.

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Rosario

Nutritional Counsellor| specialised in Mental Helth and Eating Disorder| | Food Production

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