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Summer diet
- Eat little but often,
- Drink plenty of fluids,
- Vegetables and fruits, the best source of vitamins,
- Obey the rules on light diet
Eat little but often
But if we eat a big dinner at the end of the day, the food will be retained in the stomach, causing us to bloat, have heart burn, and a general feeling of heaviness. Therefore it is better to have 4-5 smaller meals a day, every 3-4 hours.
Drink a lot of liquids
Dry air, sea breeze, high summer temperature and constant exposure to sun dehydrate the body faster than normally. Water is the basic component of human body. All the bodily processes are connected with water. Therefore we have to drink as much liquid as possible. This will speed up digestion, making it smooth, and will help our body get rid of toxins. Water is the main element of body cells. The effects of dehydration of the body can be seen as dry skin, wrinkles and irritation. We must remember to drink at least 2,5 litres water every day in the summer time.
If we spend more time in the sun we can get a nice skin colour but also our health can worsen. The effects of such problems can be skin aging, spots and vessel changes that appear in parts of the body that are most exposed to sun. We have to use proper cosmetics, with high sun block (at least factor 15), that will effectively protect our skin from sun. Apart from that, we need to eat as much fresh vegetables and fruit as possible. In the first instance, we need to choose the ones that are rich in vitamins and antioxidants, such as vitamin A, C or E. They fight with free radials, that are a result of sun exposure in our body.
The following are a good source of the vitamins mentioned above:
A: (beta carotene): vegetables and fruit that have yellow, orange or green colour – carrots, pumpkin, peas, bean sprouts, broccoli, apricots, peaches, melons
C: rosehip, berries, citrus fruit, peppers, tomatoes, parsley, cabbage, potatoes, horseradish,
E: vegetable oils, sprouts and seeds (especially wheat), leafy vegetables: parsley, spinach, lettuce and corn.
The basics of the light diet are:
- avoid greasy, heavy meals (fat meats, cold meats, sauces)
- it is not worth to choose fried foods, especially deep fried
- it is better to choose cooked meals, steamed, sautéed, baked in foil
- avoid heavy soups with cream or cracklings
- avoid too much seasoning
breakfast cereal with milk, whole-grain muffin with cottage cheese with chives, iced tea with lemon
Lunch:
Fruit Salad
Dinner:
chicken stewed in tomato sauce, cooked spinach, carrot-apple juice, water with lemon and ice
Afternoon:
buttermilk with forest fruits
Supper:
3 slices of wholemeal bread, soft boiled egg, apricot, tea
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