Summer is a pleasant period full of hot weather and colorful fruits. However, in this hot weather, it is necessary to review our eating habits and pay attention to some important points to protect our health. Here are some suggestions for healthy eating in the summer:

1. Cold Drink Options

Instead of cold sugary soft drinks, you can consume herbal teas in different ways, cold, iced or mixed. At the same time, cold/iced coffee is also a good alternative. However, while coffee consumption is beneficial when consumed in sufficient amounts, it can increase water removal from the body when consumed in excess. This is especially undesirable in the summer months.

2. Increase Fluid Consumption

You can add cold soups to your menus in order to increase fluid consumption and cool down. You should consume more water as your sweating increases.

3. Avoid Fatty Foods

You should avoid consuming fatty foods and fried foods. You can apply healthy cooking methods such as using vegetable oils in meals, boiling, grilling, cooking in its own juice or in a small amount of water instead of frying and roasting while cooking.

4. Healthy Dessert Options

You can prefer colder milky, fruity desserts and ice creams instead of syrupy desserts with high calorie and sugar content.

5. Safe Food Consumption

Since the possibility of food spoiling is higher due to increasing temperatures, you should avoid buying food sold in the open.

6. Pay Attention to Salt Consumption

Since excessive salt consumption increases water removal from the body, it should be consumed more carefully and no more than 4 grams per person per day should be consumed.

7. Sleep Pattern and Nutrition

Sleep patterns may change with increased socialization in the summer months. Changing sleep patterns can trigger weight gain.

8. Fresh Food Consumption

You should use fresh tomatoes instead of canned tomato paste.

9. Do Not Skip Meals

You should not skip meals. Skipping lunch can increase your desire to eat in the evening. A snack, even if it is small, in the afternoon will help you be more controlled at dinner. It is also necessary to be careful about night eating during long summer evenings.

10. Be Careful in Fruit Consumption

When consuming summer fruits, do not ignore the amount of sugar they contain and do not consume them in large amounts.

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Eating healthy in the summer will help you overcome the difficulties brought by hot weather and stay energetic. You can enjoy summer and protect your health by paying attention to these suggestions.

Wishing you a healthy and happy summer,

Dietitian Gizem Süzer

This Content Has Been Translated From Turkish To English With Google Translate