How to eat healthily in summer

Make room for fruits and vegetables, and plenty of water. For lunch, only a snack. And prefer steamed foods to fried ones.

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Increase in vegetarians in Italy, decrease in meat consumption

Eating healthily in summer shouldn't become an obsession or a sacrifice: we're on vacation, and we need to feel freer in our relationship with food. It's simply a matter of choosing fresh, light, and water-rich foods , without sacrificing nutrients and flavor, limiting lunch to a simple snack, and avoiding excessive wine and alcohol.

Seasonal fruit and vegetables

In summer they are ideal because they help you hydrate and provide vitamins, minerals and fibre:

  • tomatoes, cucumbers, courgettes, peppers, eggplants, salad
  • peaches, apricots, melon, watermelon, berries
A simple and reasonable target could be to reach 5 daily portions of fruit and vegetables, starting with breakfast, where fresh fruit, such as watermelon and melon, should never be missing.

Take care of hydration

 This is the second piece of the eating healthy in summer: drink water regularly throughout the day, perhaps adding lemon, mint or fresh fruit if it helps you drink more. At the same time, it is advisable to limit very sugary and alcoholic drinks, especially in the heat, when the body needs a greater hydration natural.

Balanced meals

To be complete, a summer dish must also guarantee a good balance between carbohydrates, proteins and good fats:

  • carbohydrates: pasta, rice, wholemeal bread, couscous, potatoes
  • protein: fish, eggs, legumes, yogurt, white meat, tofu
  • good fats: extra virgin olive oil, dried fruit, seeds

Better cooking

In summer These cooking methods are preferable:
  • grid
  • forno
  • steam
  • cold dishes prepared in a balanced way

Instead, reduce frequent fried foods, very elaborate meals and excessive portions during the hottest hours.

Manage your appetite

High temperatures can decrease appetite. It may be helpful to:

  • eat smaller but complete meals, especially at lunchtime.
  • don't skip meals altogether.
  • eat slowly.

Menu and physical activity

Especially in summer, the menu must take into account the physical activity done during the day.
  • If you move a lot or play sports, you may need more energy too. summer.
  • If you're less active, it may be natural to reduce your portions a little.

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