5 tips to avoid gaining kilos in summer

1.- Opt for seasonal vegetables

In summer we have a large amount of vegetables and fruits that are at their best during these months. Is about low calorie fresh products, especially vegetables, which we can use in a multitude of salads, cold creams, accompaniments, sauteed or light steamed dishes. We are talking about vegetables such as aubergine, pepper, zucchini, lettuce, onion, cucumber, tomato, green bean ... And fruits such as currant, melon, watermelon, apricot, raspberry, nectarine, blueberry, listed from least to most calorie, although none of them is especially energetic since the caloric intake of blueberries is similar to that of mandarins or apples.

2.- Moderate with ice cream

Ice creams are not prohibited. It is a very summery option that we understandably fancy. We must take into account its caloric content and moderate its consumption. The lighter options are the "popsicles" made with natural fruit juice without adding sugar, which we can make ourselves, as well as others with skimmed milk, etc. If what it is about is to go out and have an ice cream, we can do it but in a small size or sharing them and not every day.

3.- Refresh yourself with something light

In summer, nothing better than drinks and fresh food to make us pass the heat without adding extra calories. In addition to the tempting and caloric offerings such as horchatas, milk or cocoa shakes or soft drinks with sugar, we have light and no less appetizing options such as teas or infusions with ice, vegetable juices, sugar-free slushies, cold vegetable creams, salads, fresh fruit salads, etc. Both in and in meals we find an infinity of very tasty and showy and not very energetic preparations. For example, some examples: mint and lemon tea granita, carrot juice, cold cream of zucchini, tomato and onion salad, or watermelon, apricot, melon and peach skewers.

4.- Watch with the free buffets

In summer there are times when it is especially easy to "lose control" with food. Some of them are the free buffets that are sometimes offered by hotels or cruises and that put at our disposal and in sight very caloric and well-presented food or preparations. It is about thinking about food before it is time to eat, visualizing what type of food we can choose and what we should choose, and assessing the amounts that would be adequate.

A whim can be a pleasure with few consequences, but many can sweeten the holidays and embitter the return.

5.- Take advantage of the time to move

Throughout the year it is very necessary to find gaps in our agenda to doing physical activity. Sometimes this is difficult and we do not move as much as we should. Generally, in summer we have more time, so it is a good time to increase our activity or start practicing it. We can try a new sport or start practicing sports in general, carry out family activities, go out on a bicycle or walk, run or swim with friends, meet people with similar sports hobbies, or simply increase the minutes that we normally dedicate to sports. physical activity. Summer is also a very good time for or on the beach that the rest of the year we discard due to the weather.

With the Seguro de, you can access the best specialists in nutrition and dietetics; You also have a telephone medical guidance service 24 hours a day for any questions related to your health.

• In summer, lots of fruits and vegetables are at their best, take advantage of it!
• With the heat, light and fresh preparations are more appealing, so choose them over more caloric dishes.
• Since we have more free time, find some time to do more sports, you will feel better and your health will thank you.

Diploma in Human Nutrition and Dietetics