In summer eat well, enjoy and lose weight

The main question when we think about losing weight is to assess whether we are eating well or not. Eating well means taking one in terms of the contribution of the different nutrients and food groups, that is, carrying out varied and healthy intakes that also provide us, as a whole, a diet appropriate to our characteristics of age, complexion, sex, physical activity, state of health, etc.

Do not do restrictive diets

Sometimes the terms give rise to confusion and we associate eating well in terms of health with a hypocaloric diet and eating well in terms of pleasure with eating a well-loaded intake of fats, sugars, etc. Nothing of that: We must stay in the middle because eating well means eating everything, everything in its right measure. Thus, we must take into account all foods, all forms of cooking, all possible combinations and use them in the most convenient way. This summer, let's improvise fresh, appetizing and healthy options.

To drink ... not just water

In addition to water, which of course should be our drink par excellence, we can refresh ourselves with caloric or low-energy drinks. Starting with zero calorie drinks We found light soda and soda. With a minimal energy intake we can also enjoy iced teas and infusions or iced coffee. Somewhat more energetic but still quite light, we find the fresh fruit slushies and smoothies with no added sugar.

• Cold infusion of apple with cinnamon.
• Skimmed milk shake with raspberries.
• Tomato juice with basil and black pepper.
• Currant and lime smoothie with skimmed yogurt.

Salads: much more than greens

It seems that if we think of a salad to take care of the line we only imagine it with some lettuce leaves ... Within the so-called green salads we can prepare and enjoy a lot of recipes, each one more appetizing. It will hydrate us, provide vitamins and minerals, fiber and a lot of color and flavor.

• Mix of lettuce with pieces of strawberries and apricots and Modena vinegar.
• Wonder lettuce with tomatoes, carrots, cucumbers, radishes and onion rings.
• Spinach and broccoli salad with tricolor pepper strips.
• Oak leaf with green asparagus and grilled aubergine strips.

Appetizers: even the little fish

We believe that they are always a source of many calories but that depends on what we can present as appetizers. There are appetizing and low-energy ideas, yes, it will be about choosing options that are not fried or battered or breaded and that do not contain caloric sauces. As for food, we will try to opt for vegetables or fish.

• Cherry skewers with fresh cheese and sautéed prawns.
• Endive and carrot rolls with zucchini (all grilled).
• Steamed mussels with lemon.
• Grilled sardines with garlic and parsley

Desserts: yes, ice cream too

Sorbets are a type that does not contain fat because its base is the fruit and waterIf we make it without sugar or with a sweetener, we can obtain very light desserts. In summer you can enjoy them and alternate them with fruit and dairy, without problems:

• Melon and watermelon millefeuille.
• Strawberry, carambola and grapefruit skewers.
• skimmed ice cream with papaya and passion fruit.
• Red fruit sorbet (currants, raspberries, strawberries, strawberries ...)

• We must take care of our figure all year round and that is not incompatible with eating well.
• Eating well means eating a healthy and varied diet that does not cause nutritional deficiencies or an excess or deficiency of calories.
• More and more companies include Preventive Medicine and Nutrition programs for their insured, considering that they are important to take care of and maintain health.

Mercè Gonzalo

Diploma in Human Nutrition and Dietetics

Bachelor of Food Science and Technology