The Most recommended foods to consume in summer should be healthy, hydrating and, of course, tasty. Food must always be individualized and adapted to the context. This means that we must adapt our customs to the different situations we face during the summer: vacations, eating out, spending more time with friends, etc.
This is stated by Luis J. Morán Fagúndez, dietician-nutritionist and dean of the Professional College of Dietitians-Nutritionists of Andalusia, with the help of Ana Ruiz Vargas, also a dietician-nutritionist, who affirm that summer can also be an opportunity to learn new healthy routines that allow us to improve our diet and our lifestyle habits.
“We must eat healthy and balanced meals throughout the year, prioritize quality and manage quantity (portion size) in our diet. Prioritize vegetables and fruits always, and that these represent, at least, half of our plate, apart from incorporating color and variety “, defends in this sense Morán Fagúndez.
Also, bet on choosing whole grains, making up at least a quarter of the plate (brown rice, whole wheat pasta, wheat, oats, among others). “We must bear in mind that the proportion of these foods must be a function of our physical activity. To a greater degree of physical activity, we will increase the size of the ration of these nutrients and if we have a shorter period of activity, we will also have to decrease the size of the ration of these foods “, underlines the dietician-nutritionist.
At this point, Ana Ruiz Vargas points out that protein is important but it should not be the “main actor“, but must represent the remaining quarter of the plate: fish, chicken, legumes and fruits. “Add healthy oils in moderation to elaborations: virgin olive oil (extra), thus avoiding partially hydrogenated oils, which contain unhealthy trans fats. And, of course, hydration is essential: consume water, coffee, or tea, and try to limit sugary drinks and alcohol“, He adds.
“Y If your diet during the year is not as healthy as it should be, take advantage of this time of year to incorporate new customs so that they last over time“, Adds the dietician-nutritionist.
With this, they list what, in their opinion, are the 5 typical summer foods, which should be an essential in your diet: Gazpacho, salads / dressings, seasonal fruit, fish / seafood and hydrating drinks.
1. Gazpacho: Typical Andalusian cold soup based on water, raw vegetables (mainly tomato, pepper and onion), virgin olive oil (extra) and vinegar. Its composition makes it rich in water, fiber, vitamins and minerals. This not only provides hydration, but also antioxidants and satiety.
2. Salads and dressings: roasted peppers, potato and carrot dressing, others. “Food is also a good source of water, especially raw fruits and vegetables. Prioritize seasonal vegetables: chard, celery, green beans, bell pepper, lettuce, tomato, aubergine, cucumber, onion, carrot, zucchini, pumpkin, radish, beet ”, assert these dieticians-nutritionists.
“Make salads and dressings with varied and different colored vegetables and you can also add fruit! We must pay attention to the choice of sauce and / or dressing with which we are going to accompany these preparations. Discard processed sauces with poor-quality, sugary, high-salt oils. Prioritize virgin olive oil, vinegar, and healthy vinaigrettes. Regarding quantity, it would be advisable not to add more than a couple of tablespoons per serving ”, says Ana Ruiz.
3. Fruit: prioritize seasonal ones: watermelon, melon, cherry, nectarine, Paraguayan, fig, peach, plum, pear, banana, raspberry. “The consumption of 5 servings of fruit and vegetables a day. Not only for proper hydration, but to ensure the requirements of vitamins, minerals, fiber and bioactive components such as antioxidants. The fruit can be eaten at any time of the day! ”, Adds the nutrition expert.
4. Fish and seafood: sardines, prawns. “Summer, for many, is synonymous with the beach. And beach implies fishing. Fish is not only rich in quality protein, it also contains vitamins, minerals and healthy fats, beneficial and necessary for good nutritional status. Is the main source of omega 3, which are essential fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These substances intervene in the prevention of cardiovascular risk, and have antioxidant capacity that intervenes in pathologies that occur with inflammation ”, argues the dean of the Professional College of Dietitians-Nutritionists of Andalusia.
Here it specifies that the Spanish Agency for Food Safety and Nutrition (AESAN) recommends the consumption of 3-4 servings of fish per week, procuring several species between white and blue fish. In the case of blue fish, it indicates that we must be careful with the large ones, since they may contain a certain amount of mercury (swordfish / emperor, bluefin tuna, shark – dogfish, porbeagle, dogfish, dogfish and blue shark – and pike). In these cases it is recommended to avoid consumption, especially in pregnant women and in children under 14 years of age. In case of consuming them, limit to 120 grams per month, as long as it is older than 10 years.
5. Moisturizing drinks: “High temperatures determine the choice of drink. Just as in autumn and winter people tend to consume hot foods such as coffee and herbal teas, in summer they tend to choose soft drinks and sugary juices, as well as beer and other alcoholic beverages. You should always try prioritize water consumption as a drink par excellence in meals. However, in social moments we want to consume something different with flavor We can have drinks infused with fruit, natural juices or smoothies. However, we should not think that drinking juice would correspond to consuming one or two pieces of fruit, since they do not provide the same nutritional contribution to the body ”, remember dietitians-nutritionists.
“Perspiration (sweating) increases, and during it not only water is eliminated, but also mineral salts such as sodium, potassium, calcium bicarbonate and phosphate. The ideal would be to increase the consumption of foods with more water content, such as fruits and vegetables, and increase the intake of hydrating drinks. Not all drinks hydrate, so we must choose healthy options without added sugars. Much better if they have water as the base of the preparation and we make them at home as an infusion to give flavor. Sugary and alcoholic beverages should be avoided ”, they add.