Summer season means sunshine, adventures, and of course delicious seasonal food. The season comes with increased activity levels and a greater need for proper nutrition. It is crucial to maintain a healthy diet to meet the physical demands of summer activities and keep exhaustion, diseases, and seasonal sickness at bay. Summer calls for food that is easy on the stomach that energizes and revitalizes the body.
Foods like salads, yogurt, and sprouts, drinks like sattu, and lemonade, and fresh seafood are perfect picks. Not only do these lighter options help one stay cool, but they also prevent that heavy, sluggish feeling one might get from heavier foods. Make sure to include plenty of fresh veggies and lean proteins in your meals to keep them light but still satisfying.
One of the greatest advantages of summer is the abundance of fresh, seasonal fruits and vegetables Juicy fruits like watermelon, berries, and peaches along with crunchy vegetables like cucumbers are packed with essential vitamins, minerals, and water, making them ideal for satisfying hunger and boosting nutrient intake and keeping you hydrated. The intense heat frequently makes us crave decadent foods that are high in calories. Store-bought snacks often contain too much sugar and unhealthy fats. For a quick and healthy snack, make your own mix using wholesome ingredients. Nuts provide a satisfying crunch, protein, and healthy fats, while dried fruits add sweetness and fiber. Customize your mix to suit your taste. Opt for whole-grain granola bars or homemade energy bars for lasting energy. Oatmeal cookies are ideal for small cravings, and they offer fiber, protein, and healthy fats. You can also pair whole grain crackers with cheese or nut butter for a balanced snack rich in fiber and protein. These snacks are perfect for summer, offering a refreshing and light option that provides sustained energy without feeling heavy.
Beat the afternoon slump with this healthy and satisfying snack., Combining Greek yogurt, fruits, and oats creates a winning snack. Greek yogurt is creamy and protein-rich, keeping you full and energized, while whole fruits provide hydration, fiber, and natural sweetness for on-the-go energy. To beat the summer heat, it's crucial to keep your body hydrated. While water is your best option, there are other options to quench your thirst like coconut water, infused water, or herbal teas. Avoid sugary sodas and excess caffeine, as they can leave you feeling parched. One should aim to consume at least eight glasses of water daily, and if you're out in the sun or sweating a lot, drink even more to replenish lost fluids.
Have you ever found yourself overeating at summer gatherings without even realizing it? It's a common occurrence. Practicing mindfulness can help break this habit. Planning your meals and snacks ahead of time is a lifesaver during busy summer days. By tuning into your body's cues—like sensing when you're hungry or full—you can eat more intuitively. Eating slowly and savoring each bite not only helps you enjoy your food but also aids digestion. Being mindful about what and how you eat can unlock the full health benefits of your meals and snacks, promoting overall well-being.
Summer is the season to savor long, sunny days that beckon adventures and picnics. By embracing seasonal produce, staying hydrated, planning balanced meals, choosing smart snacks, and practicing mindful eating, you can maintain a healthy diet and make the most of the summer months. Summer is like a blank canvas waiting to be filled with delicious and healthy experiences. Enjoy the flavors of the season while keeping your health and well-being in mind.
Contributed by: Dietician (Dt). Silky Mahajan, Consults on Practo
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