To balance nutrition, it is advisable to add a serving of fruit and vegetables a day, perform physical activity and drink at least 1.5 liters of water daily.
diet summer-nutritionFood must not remain unchanged. In fact, it is advisable to change with the seasons, depending on seasonal food and other aspects, such as a greater need for liquids. Especially in summer, we must balance the diet with some slight changes.
Thus, during the summer, it is much more common to consume foods with a high water content , mainly because they are fresher and the hydration needs are greater due to the increase in temperatures.
However, the changes that are made in the diet according to the season should not be made abruptly or drastically, since this could be counterproductive. In fact, the more subtle, the better. Let’s see some tips below.
Gradually balance feeding
To begin to balance the diet, it is convenient to add a serving of fruit and vegetables a day and begin to reduce the amounts of the rest of the meals. For example, if you are used to eating foods rich in fats, these should be reduced gradually from the diet.
You can also choose substitutes, such as almonds and walnuts. The question is not to deprive the body of food, but to choose better foods , take care of the quantities and not exaggerate.
Other considerations:
- A minimum of three meals must be made : breakfast, lunch, and dinner. Optionally two snacks can be made throughout the day.
- Skipping meals, paradoxically, leads to weight gain, since the body tends to accumulate fats in case it cannot get food soon.
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The selection of nutrients we take
When shopping, if we choose healthy foods and avoid purchasing products such as pastries, fries and the like, we already make it easier for us to combine and prepare healthier recipes.
The next step is to take care of the way food is prepared so as not to make it nonsense. That is, it is of little use for us to choose vegetables, if we then fry them and load them with oil and salt, for example.
Now, it is not enough just to buy healthy foods, but also to make adequate portions of everything to balance your diet. In this way, the dish should be well-stocked with different food groups and not just for one or two.
In addition to choosing healthy foods, it is important to prepare a menu in advance so that you can plan better. Organizing ideas when choosing what we eat is an excellent way to prevent excesses.
To take into account to balance the diet
According to the file published by the Ministry of Health of the Community of Madrid (Spain), each gram of carbohydrates or protein contains 4 calories and each gram of fat, 9 calories. But, these nutrients are distinguished by the speed with which energy is consumed: hydrates are the fastest and fats are the slowest.
The glycemic index tells us how much blood sugar increases after eating a food that contains carbohydrates. Cooking that combines fat and protein slows the emptying of the stomach and the sugar is slowly absorbed. Therefore, the sugar levels of the preparation are lower.
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Fruits, vegetables and liquids
Instead of eating sweets, fried foods and other foods of little nutritional value, it is preferable to eat more fruits and vegetables daily , at different meals. Remember that plant-based foods are generally fat-free and highly nutritious.
It is convenient to eat the fruits with everything and their skin because there are many nutrients and fiber; Which is slowly digested and helps satiate appetite. Of course, it all depends on the fruit. The apple can be eaten with everything and skin, natural, but the pineapple should be used in other ways, peeling it and removing the hardest parts.
Drinking plenty of fluids is also essential. The popular estimate is that adults need to drink at least 1.5 liters of water a day, however, this need may vary depending on some factors. For example, if you play sports, it is advisable to drink more liquid before, during and after the activity.
What else?
Diet is a basic pillar of well-being, although it must be accompanied by other healthy habits so that it can provide the desired benefits . Otherwise, our lifestyle will not be well supported.
In this sense, daily physical activity will never hurt when it comes to maintaining good health. The World Health Organization (WHO) recommends a minimum of 150 minutes of physical activity per week. From there, increasing the total minutes will be positive for the health of the practitioner.
Therefore, eating properly and balancing diet must be a fundamental part of our lives. In addition, it is advisable to consult a doctor or nutritionist on these issues to obtain a personalized eating plan, since it should not be the same for a diabetic or hypertensive person.