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Don't know how to maintain a balanced diet during the vacations?
Vacations, high temperatures and changes in our daily routine can change our eating habits and unbalance our diet.
Here are some tips that will help you keep the nutritional imbalance at bay in summer.
Hydrate yourself
Water is the most abundant component of our body. It represents between 50-60% of our body weight and is an essential liquid for our life. It also has multiple functions in the body, which makes it an essential nutrient. It is the necessary medium for transporting nutrients inside the cells, it regulates metabolic reactions, eliminates toxins...According to the EFSA (European Food Safety Authority), we need to drink an average of 2 liters of water per day, an amount that can be increased to 2.5 liters during the summer months. But this figure includes the total amount of liquids we need to consume to maintain proper hydration. Fruits and vegetables contain 90% water, fish 80% and eggs 75%.
Consume seasonal fruits and vegetables
With the arrival of summer we find ourselves with a season filled with tasty and nutrient-packed fruits. To maximize the benefits, it is important to consume them in season.-Melon: it is undoubtedly one of the main summer fruits. Melon is rich not only in water, but also contains a lot of potassium and carotene.
-Watermelon: the properties are similar to those of melon, because it also contains a lot of water and carotene, but it also contains vitamin A and fiber.
-Peach: peach is a perfect ingredient to add to salads to give them taste. In addition, it is rich in vitamin A and B, and also in carotenes.
-Tomato: tomato is rich in carotenes, like the other fruits and vegetables we have mentioned. On the other hand, it is antioxidant, since it contains vitamin C, and contains a lot of water and potassium.
-Strawberries: strawberries are the perfect dessert to close any meal. In addition, they are a great source of vitamin C, regulate intestinal traffic and have an antioxidant effect.
-Banana: bananas contain a lot of iron, perfect for stimulating the production of hemoglobin in the blood. It improves the immune system and is a great source of fiber.
-Carrot: carrot is a perfect ingredient to add to salads, make purees.... In addition, it contains vitamin A, necessary for the eyesight, the chorus and the digestive system.
Say yes to the Mediterranean diet!
The Mediterranean diet has become a benchmark for healthy eating thanks to the wide variety of local products it includes, such as olive oil, fruits, salads and vegetables, cereals and legumes, fish and seafood, white meats, dairy products such as yogurt or cheese, nuts, garlic and spices, honey and wine.The benefits of this diet are numerous: it prevents obesity and the risk of suffering bone fractures, helps the memory, reduces diabetes...
Take advantage of these ingredients to cook nutritious and light dishes that will help you better tolerate the high summer temperatures.
Eat homemade food
We all know that with the arrival of good weather we all like to enjoy a good meal on a terrace. We must not give up these plans, as long as we do not abuse ultra-processed foods: hamburgers, pizzas, pastries...Get moving
Staying active throughout the year is essential. Walking along the seashore, walking in the mountains..., there are many exercises that can help us to digest more well and keep us in shape. Take advantage of the vacations to go for a walk with your family, play with the little ones at home, go on excursions with friends.... There are thousands of plans that you can take advantage of to enjoy and do sport at the same time!If you want to have a balanced diet this summer, check out our recipe finder to cook healthy and tasty dishes!