Feeding in summer

As a consequence of all the changes, in summer, the body must continuously hydrate itself and needs lighter meals. At this time of year, nature provides us with light and refreshing seasonal foods that meet the demands of the body.

Among the summer dishes they stand out for their nutritional properties:

• The salads. They are very easy to prepare foods and, due to their richness in water, vitamins, minerals and fiber, they provide us with many virtues, among them, they hydrate, refresh and purify the body, protect the skin from the sun's rays and prevent constipation. In addition, salads give a lot of play since they can be converted into very nutritious and balanced unique dishes (vegetables with ingredients of animal origin (egg, cheese, yogurt, ham, tuna, smoked salmon ...). If they are combined with cereals (pasta , rice, potato) or legumes and are dressed with vegetable oils (olive, sunflower, soy, ...), they become more energetic but very healthy salads since the animal fats typical of sauces and stews are avoided
• The fruits. They are very refreshing foods and very suitable in this summer season since it not only hydrates the body but also protects us from the sun and prevents constipation. Fruits in summer are very appetizing in the form of salad, fruit salad, juice, sorbet and milkshake. For children it is an ideal snack combined with a dairy (milk and yogurt) and, according to individual needs, it can be mixed with a handful of nuts.
• Cold soups or purees: they are very healthy dishes that prevent dehydration and a great source of minerals and vitamins that act as antioxidants when exposed to the sun.
• Culinary techniques in summer vary from the rest of the year, as the heat invites simpler and lighter cooking. The griddle, oven, barbecue, grill and papillotte need to add very little fat to the dish and maintain all the nutritional qualities.

All these typical dishes of the summer season provide us with nutrients with antioxidant properties that protect the body from cellular aging and the skin from oxidation. Antioxidants fight against external aggressions such as solar radiation, delay aging, improve defenses and prevent chronic diseases.

One and varied ensures the daily supply of all these vitamins and minerals so that free radicals remain controlled in the body and do not cause premature aging or cellular alterations.

Among the antioxidant nutrients, the following stand out:

• Vitamin A is present in foods of animal origin such as eggs, liver and whole dairy products and, in the form of beta-carotenes in green leafy vegetables, in vegetables with a red-orange-yellow color (carrot, tomato, pepper, ...) and in certain fruits such as apricot, cherry,. This vitamin is essential in the renewal of the skin and mucous membranes
• Vitamin C present in certain fresh fruits and vegetables such as melon, blackberries, bell peppers, tomatoes, and parsley. This vitamin has an antioxidant action and stimulates the production of collagen, a protein that helps keep the skin plump and without wrinkles.
• Vitamin E present in wheat germ, virgin olive oil, nuts, green leafy vegetables. This vitamin has a powerful antioxidant action. Protects the skin from excess free radicals produced by solar radiation.
• The B vitamins are present in most foods of plant origin (vegetables, fresh fruit, cereals and legumes) and in those of animal origin (meat, seafood, eggs and dairy products). These vitamins are involved in cell renewal processes and act on the condition of the skin and hair.
• Selenium is present in meat, fish, seafood, eggs, whole grains, fruits, and vegetables. This mineral has an antioxidant action and activates cell regeneration
• Zinc is abundant in meats, fish, eggs, whole grains, and legumes. This mineral is an antioxidant and promotes cell renewal, giving the skin tone and elasticity.

In addition, summer can become a good time to correct wrong eating habits and eat a varied and healthy diet. In summer you should try to maintain order in meal times and avoid snacking between meals.

The balanced diet should be followed, including all food groups:

Breakfast :

• A dairy (yogurt or cheese or glass of milk)
• A farinaceous (crackers or bread or toast or whole grains)
• A fruit (whole or in the form of juice)

Midmorning :

• A farinaceous (bread or toast or crackers or whole grains)
• A dairy (yogurt or cheese)

Meal:

• A serving of greens or vegetables (2 times a day raw and cooked as a main dish or side)
• A farinaceous (pasta or rice or bread or potato)
• A protein ration (meat 1-2 times a week, poultry 2-4 times a week, fish 3-4 times a week (minimum 2 times a week oily fish), egg maximum 4 units a week (maximum one yolk a day), legumes 1-3 times a week)
• Fats (olive oil)
• Fruit (whole)

Mid afternoon:

• A dairy (glass of milk or yogurt)
• Fruit (a whole piece)

Dinner:

• A serving of vegetables (raw and cooked 2 times a day. As a main dish or side)
• A farinaceous (pasta or rice or bread or potato)
• A protein ration (meat 1-2 times a week, poultry 2-4 times a week, fish 3-4 times a week, egg maximum 4 units a week (maximum one yolk a day), legumes 1-3 times a week)
• Fats (olive oil)
• A dairy (yogurt or glass of milk or cheese)

In summer, culinary techniques must be lighter to counteract the ambient heat. It is recommended to use the grill, griddle, papillotte, steam, wok, sauté, etc ... All these preparations require very little fat and promote digestion. Light, fresh dishes such as cold soups or whole salads are better tolerated than stews, cooked or fried.

It is also a good time to experiment and enhance the flavor of dishes with aromatic herbs. Abusing salt at this time of year can cause fluid retention.

Finally, this time of year invites you to practice sports outdoors. Regular physical exercise helps tone muscles and reduces body fat.