Although healthy eating rules do not change, our diet may change seasonally. Making periodic recommendations for those who are on a diet and want to make a healthy diet sustainable will make your job easier. Nutritional recommendations that you can apply in your diet during summer heat:
1.Increasing water consumption, reducing acidic drinks
In summer months, water consumption increases as the amount of water removed from the body through sweating increases. It should be 2.5-3 liters per day. If you are fond of acidic drinks such as soda and cola, you can start reducing your consumption by halving. Drinking 1-2 bottles of mineral water a day instead of acidic drinks will meet your water needs and will restore the minerals lost through sweating in the summer months. You can also make healthy choices instead of acidic drinks by adding lemon slices to mineral water or preparing cold smoothies at home.
2. Take advantage of summer fruits
The variety of summer fruits is greater than in other seasons. It should be consumed regularly in sufficient quantities. However, quantity is important when consuming fruits with a high glycemic index such as watermelon and melon. Especially diabetics should be careful about this. Consuming 3-4 portions of fruit a day is sufficient. One medium-sized apple or 10-12 cherries or 3-4 apricots is one portion of fruit. You can adjust your fruit consumption by taking these amounts into consideration.
3. Balance what you eat on holiday
When you go on holiday, make sure to have your breakfast as it should be and stay away from fried foods. If you ate practical snacks and fast food by the pool at lunch, eat vegetables and protein for dinner.
4. If your appetite decreases in hot weather, choose cool foods
Do not skip meals, especially for those who start the day early or are on a diet. The most skipped meal in the hot summer months is lunch. For lunch, you can make a cooler and lighter meal by adding vegetable dishes with olive oil, oatmeal and yoghurt, or bread with watermelon and cheese.
5. Increase your movement.
We have a more active period in summer compared to winter. In summer Increasing swimming or walking helps you lose weight or maintain your weight. If you are not active in the summer, be sure to go for a walk in the evening when it is cool. Go places on foot or by bike. If you have the opportunity to swim, definitely swim. Also, be sure to balance it by walking on the day of your getaway.
6. Ice cream is the indispensable dessert of summer
As long as you do not consume other desserts, you can eat 2 scoops of ice cream once or twice a week. 2 scoops of ice cream are equal to 1 serving of fruit and 1 glass of milk. You can balance your ice cream by removing these from your diet list. You should eat your ice cream in a bowl instead of a cone and without any added sauce. You should stay away from packaged ready-made ice creams.
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