06/05/2024
Summer wellness should be a part of both our personal and work life. Here are some tips to get you focusing on nutrition, and to get you through the hot temperatures.
☀️Nutrition and Health During Summer ☀️
Focusing on nutrition and health during the summer season is about more than achieving body goals. One study shows that an individual’s food intake can be affected by heat—people often eat less when the weather is warmer. While this may help shed some unwanted weight, reducing food intake should be done healthily to compensate for the energy loss when the body is exposed to heat.
Tips to Improve Nutrition this Summer
Here are some tips to keep your nutrition and health in check this summer season:
1️⃣ Control your Portions 📏
Following a healthy diet does not mean you should completely remove favorite food items from the plate. Consider moderation in consumption as a better option. Don’t overindulge; stick to the appropriate serving size. This practice is a good way to train your body to be satisfied with a smaller portion.
2️⃣Aim for a Healthy Plate 🍽️
Try following a healthy plate eating plan. Balance the consumption of protein, carbohydrates, fat, and fruits and vegetables. Ideally, 50% of the plate should have fruits and vegetables, and the remaining half should be an assortment of dairy, protein, and grains.
3️⃣ Control your Caffeine Intake ☕️
Increased consumption of caffeine can increase the risk of dehydration. Caffeine has a mild diuretic effect, which can cause frequent urination. Try to limit intake to one or two cups a day to reduce the risk of dehydration, which can also cause headaches.
4️⃣ Go for Cool and Healthy Food🆒
When the temperature is high, it can be tempting to reach for sugary drinks and food items. While these sugary items can help re-energize, their nutritional value is not high. It’s best to drink water or fresh fruit juices that have natural sugars. For a healthy cool-down, try mixing different fruits and toss them in the blender to make a refreshing smoothie.
5️⃣Eat Regularly 🍴🕕
Skipping meals, doing intermittent fasting, and cutting calories have different effects on different people. The key is eating appropriately depending on your lifestyle and what your body needs. For example, more active individuals should consider a diet that includes high levels of protein and carbohydrates to help build muscles and gain energy during workouts. Individuals with a sedentary lifestyle can focus more on their micronutrient intake.
A healthy eating plan also includes monitoring your snacking—replace cookies, pastries, and cakes with healthier options like fruit, nuts, and low-fat yogurt.
Here’s to healthier summer eating!
