Lpower in the summer changes and the primary need when you go shopping is only one: to fill up with energy and liquids lost on hot days. And the trolley adapts to new needs with fruit and vegetables rich in waterthree out of all cucumbers, melons and watermelons, and whole grains for very tasty cold salads. The whim of summer evenings? Ice cream, to be eaten even twice a week, as advised by the expert.
Feeding in the summer, as it changes with the heat
«From season to season, our organism puts in place particular mechanisms that allow it to function at its best and keep its conditions constant, despite the changes in the environment. Like this, to oppose the summer heat and heat and maintain the right temperature, the body sweats more and burns fewer calories” explains Martina Donegani, nutritionist.
Adaptation efforts that the organism makes and which must be accompanied by a change in expenditure. The watchword in recent months is hydration “It is the first enemy to defend against, so green light for fruit and vegetables rich in water and precious minerals. Yes also to fresh foods but with particular attention to meats and cheeses which are very rich in salt and could worsen problems such as water retention and hypertension ».
In fact, in the summer the body needs to replenish itself with mineral salts, lost with sweating, and to hydrate itself. “Without forgetting that even the tan requires special attention and the skin must be protected even better, with sun creams first of all but also not missing out on those foods rich in beta-carotene, vitamin E, C and antioxidant factors“.
Between watermelons and fennel, the must-haves of the summer cart
Therefore, given the needs of the organism, it is inevitable to choose some vegetables “which are real liquid drinks: two cucumbers, about 200 g, are enough to take the equivalent of a glass and a half of water, courgettes are no less in which the percentage of water reaches as much as 94% ».
Salads are also not to be underestimatedfrom rocket to lettuce are all great for filling up with water, as well as celery and fennel “Which in addition to being sources of water and mineral salts are very rich in fiber, useful for keeping the intestine in order, often capricious in this period”.
Not just vegetables, however “For enthusiasts, this is the moment of the watermelon: a slice of about 3 ounces contains two large glasses of very fresh water. Plus it is rich in potassium and does not contain that many sugars, a unlike what many think. The melon is almost on the same level as the watermelon: to get to two glasses of water just eat three normal slicesand also gets plenty of vitamin A and vitamin C “.
Cereals and protein sources should not be underestimated
Not just fruit and vegetables though. Summer is the perfect time for cold salads so all cereals, better if whole, they are perfect for these months, even as a lunch to take to the beach.
Without to forget “legumes (chickpeas, lentils, beans) are also suitable in summer such as hummus or in salads, and other protein sources such as fish and eggs. While as we broke yoghurt, fruit or vegetable drinks or even dried fruit are ideal ».
The foods to avoid in the summer cart
There barbeque is one of the most typical things of the summer, the opportunity to be in company, but as the nutritionist explains it is better not to overdo it with this type of cooking «In fact, it is not among the healthiest, as harmful compounds are formed on the food. In the same way too the cold plate of meats and cheeses should not be consumed very often because they easily lead to breaking down the calorie ceiling and can provide exaggerated quantities of salt“.
Attention also at the time of the aperitif. French fries, various snacks and everything that usually accompanies this moment, is particularly rich in salt for this reason they should be consumed occasionally.
Ice cream, the summer whim par excellence
And what about ice cream instead? «It is an excellent substitute for classic dessertsespecially if we consider the fried ones typical of village festivals. Ideal to be consumed even twice a week, it should not replace the normal meal because it is full of sugars, especially fruit flavors, and low in protein, however, it can be a tasty snack “concludes the expert.
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