The importance of proper nutrition in summer
Paying utmost attention to our eating habits in the summer season is of great importance, especially in terms of our health. Because the increase in air temperature during the summer months can trigger conditions such as a decrease in heart rate, a decrease in oxygen in tissues, and an increase in blood pressure, which can lead to various health problems.
Digestive system diseases such as reflux and gastritis, high blood pressure, cardiovascular diseases increase especially during the summer season. In addition, the number of people experiencing health problems such as fatigue, weakness, dizziness and fainting caused by mineral loss increases with the summer months. Foods spoiled due to temperatures also bring along food poisoning cases.
Considering all the reasons mentioned above, nutrition is of particular importance in the summer season in order to have a healthy summer. For this reason, attention should be paid to adequate and balanced nutrition, especially in the summer months, and the increased need for water should be met. In addition, starting the day early and taking care to eat a balanced diet during the day will accelerate metabolism and make weight control much easier.
Foods that should be consumed frequently in summer
In the summer season, it is especially important to pay attention to consuming salads at every meal. Salad is a great help in maintaining health as well as controlled weight loss, as it contains essential nutrients necessary for the prevention of many diseases. It is also an important part of summer nutrition to frequently prefer foods with high water content. Foods with high water content such as watermelon, cucumber, zucchini are foods that will both provide water replenishment and are easy to digest that will not tire the stomach.
Milk and dairy products are gut-regulating and contain beneficial bacteria. They also contain large amounts of magnesium, calcium and potassium, which are beneficial for muscle function, bones and nerve conduction.
Tips for a balanced diet in summer
- The day should start with breakfast, which is the most important meal of the day, and fresh vegetables rich in vitamins and minerals should be included in the breakfast meal.
- You should eat 3 main and 3 snacks a day, eat little and often, and do not starve for a long time.
- Consuming probiotic-containing foods such as kefir and yogurt or using probiotic supplements in the summer months helps protect us from digestive system diseases.
- At least 5 servings of fruits and vegetables should be eaten regularly every day.
- Caffeine-containing liquids such as tea, coffee, acidic and carbonated drinks should be avoided and refreshing drinks such as herbal tea, mineral water, freshly squeezed fruit juice, ayran and tzatziki should be drunk and mineral needs should be met.
- Instead of frying or roasting meals, it would be better to cook them on the grill, steam and boil, which are healthy cooking methods.
- Pastries, high-sugar desserts and simple carbohydrates should be avoided; dessert needs should be met from fruits.
- Consuming foods containing wheat, oats and bulgur, which contain high fiber in terms of maintaining blood sugar balance, is a healthier diet for the summer season.
- Foods with low fat content such as low-fat cheese should be preferred in summer.
- Care should be taken to consume 2.5-3 liters (12 – 15 glasses) of water a day to replenish the fluid lost through sweating.
- Flavored waters (such as a mixture of lemon, cucumber and fresh mint, apple and cinnamon, or fresh basil and lemon) can be prepared to make it easier to get into the habit of drinking water. You can create a variety of recipes to suit your groom’s taste for refreshing and healthy drinks.
Author: Dietitian Simge Adıgüzel