Many people suffer to the different diseases during the summer due to extreme hot and dry temperature which may lead to an extreme irritability and mental and physical disorders. Summer health issues can range from minor to severe such as headache and nausea to serious heat stroke and dehydration which can lead you to death. The summer season brings sunny days and warm weather, and plenty of opportunities for outdoor activities. It’s essential to maintain a healthy lifestyle to fully enjoy it. In this article, we will discuss the summer nutrition tips and the foods we should eat and avoid.
Foods to Adopt:
Every season has different nutritional needs for your body, therefore during the summer you must be sure to include items in your diet that are light weight and easy to digest so we should eat healthy food such as:
Fresh Fruits and Vegetables
Fresh vegetables and fruits are full of nutrients and give pleasant taste and maintain overall health. Watermelon, berries, citrus fruits, cucumber, tomatoes, lettuce, and zucchini are the great source to take vitamins and minerals in summer. These foods are great providers of important nutrients which also act as an antioxidant that support a healthy immune system.
Hydrating Foods
In summer season, our body is already getting dry due to high temperature and it is very important to maintain our hydration specially in summer. Excellent alternatives include crisp veggies like cucumbers and celery as well as juicy fruits like watermelon, pineapple and oranges are good for overall health. These hydrating foods can improve digestion and also help to keep you hydrated and cool.
Lean Protein Sources
You can include lean protein sources in your diet like grilled chicken and tofu in your meals that can improve your overall health in summer. Proteins help to repair and build muscles and keep you feeling full for longer. Grilled options are particularly suitable for summer, as they minimize the use of unhealthy oils and fats in your daily recopies and helps to maintain your cardiovascular health.
Whole Grains
Use whole grain foods like quinoa, brown rice, whole wheat bread, and oats because they provide essential nutrients and help to maintain steady energy levels in your body. These complex carbohydrates are a healthier choice compared to refined grains, which can lead to energy crashes and also keep your digestive system healthy.
Eat Egg Fish and Chicken
There is a misunderstanding that eating foods like eggs, fish, and chicken during the summer may cause the body to overheat. That is untrue. Lean protein, which is present in abundance in all three of these foods, is crucial for preserving a healthy weight over the summer. However, during the summer you might want to cut back on servings of fatty meats like mutton and beef. So, they are also good alternatives of these foods.
Foods To Avoid:
In summer it is really important to know the advantages and disadvantages of food in your diet. So, here are some foods you should avoid in summers to maintain your health.
Fried And Greasy Foods
During summer, it’s best to avoid fried and greasy foods because they can make you digestion slow. High-fat meals can also lead to tiredness and discomfort due to increased body heat and boy fat. Instead, choose steamed, grilled, or baked options for healthier meals because that can make you healthy and also helps to maintain your weight.
Heavy Cream-Based Desserts
In summer season it is really important to avoid cream-based deserts because they can slow down the process of digestion in body and can cause diseases such as diarrhea and constipation. Limit the intake of ice-creams and milkshakes or whipped creams. These sweets have a lot of sugar and bad fats which makes you gain weight and feel inactive.
Sugary Beverages
Sugary drinks such as sodas or energy drinks, and fruit juices with added artificial sugars should be limited or avoided altogether in summer season. These beverages provide empty calories and can lead to dehydration. Instead of these drinks take water and herbal iced tea, or fresh homemade juices to stay hydrated without unnecessary sugar intake.
Salty Snacks
While it’s essential to refill electrolytes lost through sweat but be cautious of excessive salt intake in your diet. Consuming too many salty snacks like chips, packaged salty nuts, or pretzels can lead to water retention and bloating. Use naturally salty foods like olives, pickles, and roasted mixed nuts in moderation to maintain your health.
Intake Of Caffeine
Due to its diuretic effects, caffeine causes dehydration in people. Therefore, consuming too much coffee or tea during the heat can dry you and cause headaches and sleeplessness in summers. So, limit the intake of coffee and tea during summer to maintain your overall health.
Conclusion
In conclusion, it is essential to maintain a balanced and healthy diet in summer to maintain your overall wellbeing. In summer season, it is important to take lean proteins and hydrating foods to maintain body temperature and energy. You can take fresh fruits and vegetables in your lunch and whole grains in dinner and must should avoid to the oily fried foods and sugary drinks such as coke and sprite because they can increase your body weight and make you unhealthy. Don’t take cream-based sweets and an excessive amount of salt in your daily diet. You may take advantage of the summer while properly nourishing your body by making these dietary changes. Maintaining good health, hydration, and energy are important during this season.
