Healthy eating tips for the summer months

Authored By: Ayesha F. (Certified Dietitian Nutritionist)

Insights on Nourishment During the Sweltering Season

As the summer heat takes its reign, dietary habits inevitably shift. Regardless, adhering to specific guidelines remains crucial for a health-conscious summer diet.

Insights on Nourishment During the Sweltering Season

Textual Exposition

1. Incorporate verdant foliage into meals
2. Refrain from indulging in fatty fare for a wholesome diet
3. Exercise moderation with fruit consumption
4. Prioritize hydration
5. Abstain from carbonated beverages
6. Embrace the four-leaf clover paradigm in nutrition
7. Practice thorough mastication
8. Exercise restraint at buffets
9. Uphold meticulous hygiene standards

Healthy eating tips for the summer months

What to Include and Exclude from Your Diet in the Summer?

Effecting dietary modifications during the summer heat assumes paramount significance for maintaining a healthful regimen. Ensuring a daily water intake of approximately 2.5-3 liters becomes essential as the body expels more water with escalating temperatures. Shun fried foods and adopt the four-leaf clover model for your diet. Nine pivotal recommendations for summer nutrition demand adherence:

1. Incorporate verdant foliage into meals

Opt for seasonal vegetables and fruits to fortify your immune system. Consistently integrating 4-5 servings of vegetables and 2-3 servings of fruit daily proves pivotal for immune enhancement. Especially favor verdant vegetables for their richness in folic acid, potassium, and vitamin C.

2. Refrain from indulging in fatty fare for a wholesome diet for grilled, baked, or steamed foods instead of greasy counterparts like fried or roasted dishes.

Insights on Nourishment During the Sweltering Season Insights on Nourishment During the Sweltering Season

3. Exercise moderation with fruit consumption

Exercise prudence in fruit consumption to avert rapid weight gain, owing to the sugar content. Opt for alternatives such as milk-based desserts, fruit-based treats, or ice cream, while ensuring moderation.

4. Prioritize hydration

The linchpin of a healthy summer diet lies in vigilant water consumption. Adhere to a regimen of 30 ml of water per kilogram of body weight, considering heightened water expulsion in warmer conditions. Sustaining daily water intake at 2.5-3 liters proves pivotal for health, with additional emphasis during physical activity.

5. Abstain from carbonated beverages

To meet fluid needs and cool down, choose beverages such as milk, mineral water, unsweetened lemonade, cold herbal teas, unsweetened compotes, or freshly squeezed fruit juices. Eschew carbonated drinks, excessive tea, and coffee intake.

6. Embrace the four-leaf clover paradigm in nutrition

Enact the 4-leaf clover model in daily nutrition for a well-rounded and balanced diet. Compose each leaf with representation from the 4 main food groups: dairy and products, meat-dry legumes-egg-cheese, bread-grain, and fruit-vegetable.

7. Practice thorough mastication

The sensation of fullness manifests 15-20 minutes post-meal initiation. Hence, adopt a measured pace of eating with intermittent pauses between bites during meals.

8. Exercise restraint at buffets

Open buffets pose challenges to healthy eating, necessitating moderation, especially in holiday settings. Despite varied choices, ensure cumulative servings remain controlled, emphasizing salads and vegetables. Opt for oven-cooked and grilled dishes while avoiding those laden with mayonnaise, cream, or oily sauces.

9. Uphold meticulous hygiene standards

Guard against food poisoning by prioritizing hygiene. While summer months witness a rise in food-related illnesses, practicing care during food sourcing, preparation, cooking, and storing remains important.

Note:

*The information on our website is not intended to guide people to diagnosis and treatment. Do not apply all procedures for diagnosis and treatment without consulting your doctor.