During the summer, the good weather is an invitation to spend more time outside. We frequently go out to lunch or dinner with family and friends, to barbecues or simply to enjoy the sunsets. Continuing our good nutritional habits is essential to stay healthy and at a healthy weight. Maria Teresa Zumarán, nutritionist of our clinic, gives us the following recommendations to have a balanced diet during this season.

• Increase fruit consumption to stay hydrated. In hot weather we sweat and lose more fluids than usual. Eating fruit helps us regulate our body temperature and relieve the sensation of heat. How to eat it? In its natural form, in popsicles , ice cream, salads, natural juices or vegan drinks without added sugar and smoothies (if you wish, you can add light milk).
• Eat more fresh vegetable salads, of different colors, to have an adequate intake of fiber, vitamins, and minerals. Try to wash them well and eat them with peel to improve intestinal transit. Raw vegetables in pieces have a great satiety effect.
• Avoid excessive dressings, especially industrialized ones because they are rich in calories, fats, and sugars. Opt for light vinaigrettes, natural yogurt, olive oil or lemon to flavor your salads without compromising your health. Your heart will thank you.
• Include healthy snacks in your diet. For example, nuts (almonds, walnuts, pecans, chestnuts), yogurt ice cream or skim milk with fruit (read the nutritional table of the product), healthy jelly (colapez and fruit juice) or natural Greek yogurt (rich in protein and low in fat and carbohydrates).
• Drink more liquids, but natural drinks with low or no sugar. Preferably: chicha morada, emollient, lemonade, flavored water with red fruits, orange, lemon with mint and ginger or infusions with ice. These drinks will keep you hydrated and will not add empty calories to your nutritional regimen.
• Avoid fried foods and heavy, fatty foods as they can be very heavy on the body. Eat light dishes grilled, steamed, baked, air fried or fresh as ceviche.
• Watch your portions. Control excess calories. Vegetables should represent 50% of your plate. Learn to listen to your body’s satiety signals. This way, it will be easy for you to maintain an adequate weight and you will not run the risk of suffering from indigestion or stomach discomfort, so frequent in this sunny season.
• Limit the consumption of energy drinks. These contain a lot of caffeine, which interferes with calcium absorption, increases blood pressure and can, in excess, cause heartburn. Drink healthier liquids such as water, diluted natural juices or natural herbal teas.

Remember:

Seek nutritional counseling by a specialist who, after conducting a thorough nutritional assessment and inquiring about eating habits, will design a personalized and beneficial regimen for each patient.

Maria Teresa Zumarán
Nutritionist at Clínica Ricardo Palma