The easiest and most important first step for healthy nutrition in hot weather is to balance water consumption. As the weather gets warmer and fluid loss increases due to sweating, the need for water increases. Failure to meet this need may lead to dizziness, headache, weakness and blood pressure problems.
Meet your water needs from water, not from fruit!
Seasonal fruits are preferred to quench thirst in the summer months. Uncontrolled fruit consumption can lead to weight gain. It is not recommended to consume more than 3 portions of fruit per day. 1 serving of fruit is equal to the amount of fruit that can fit in the palm of your hand. Excessive consumption of fruits such as melon and watermelon, which are frequently preferred because they have low fiber content, high sugar content but plenty of water, can cause blood sugar imbalances and weight gain.
Do not leave dinner late!
During the summer months, meal planning may occur late at night as evening parties become more intense. Sleeping time is important in determining the last meal. Solid foods leave the stomach in 3-4 hours, liquid foods in 30-45 minutes. Therefore, the last main meal should be eaten approximately 3 hours before going to sleep. Although this time varies from person to person, it is not recommended to choose large portions and difficult to digest foods for the body that remains inactive in the evening hours.
Make sure to have 1 snack!
Especially for appetite. The effect of snacks on maintaining control and choosing the right amount of food is known. In cases where the gap between two main meals exceeds 4-5 hours, be sure to choose a snack. Determine the content of this snack with foods that support fluid intake, such as mineral water, fruit, buttermilk, and milk, in order to meet your increasing fluid needs during the day. To increase satiety, you can benefit from oily seeds such as almonds, walnuts, hazelnuts and pistachios.
Pay attention to the ice cream portion!
It fills both the eyes and the stomach with its many varieties to cool off. Ice-cold food ice cream is one of the innocent calories that cause weight gain in summer. 2 scoops of plain ice cream, which falls into the dessert category with its sugar content, contains an average of 200 calories of energy. Maximum 3k per week It is recommended to consume it raw. Instead of consuming ice cream frequently, you can choose cold drinks prepared with 1 glass of milk and 1 portion of fruit.
Hot increases spoilage!
On hot days, avoid foods with cream and mayonnaise. should especially be avoided. Foods containing milk and dairy products, meat and meat products, and eggs spoil quickly and may cause digestive difficulties.
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