Why is it important not to skip breakfast and lunch in hot weather and how to replace freshly squeezed juices? Nutritionist Alla Manaykina - about the basic summer diet and foods that should be included in the food ban list.
Alla Manaykina
Nutritionist (@your_figure_designer)
In summer, try to eat well during the day, not ignoring meals and snacks (even if you don't feel like it). Otherwise, in the evening, when the heat subsides, you will want to eat the first, the second, and then dessert! Eat a hearty breakfast to prevent this from happening. It can be any cereal, cottage cheese or omelet (the scheme is also suitable for those who want to lose weight - see the detailed plan here). And I recommend having a snack with fruits and vegetables. You can also enjoy dried fruits and nuts in winter. Although I have nothing against them: vegetable fats are absorbed much better than animals.
Red meat
I do not recommend getting carried away with the product in the heat, because meat is digested for a long time and consumes a lot of energy for digestion. Red meat has a more “specific dynamic effect” and increases body temperature. And in the heat, additional "heating" of the body is useless! The same applies to all smoked, fatty foods, confectionery products that contain margarine and other fats.
Eat poultry and seafood instead - they are easier to digest. Plus, rely on vegetables and fruits - anything that contains fiber.
Salty food
Salty foods upset the water balance. No matter how much water you drink, due to the large amount of salt, the body will not be able to use it and will retain fluid. This leads to edema. Avoid salty peanuts as a snack and always check the ingredients. For example, there is always a lot of salt in curd cheeses for salads (like feta). But its quantity may differ from manufacturer to manufacturer. The salt towards the end of the ingredient list, the better.
Stale products
Don't cook food for a week in advance. Cooked - ate! This applies to both homemade meals and snacks to take. In the second case, I do not advise taking dairy products and salads with complex dressings to work - all this can deteriorate in a couple of hours. Season salads with vegetable oils. Sour cream or Greek yogurt is fine too, but it will drastically reduce the shelf life of a dish in the heat. And your body will hardly digest mayonnaise.
Juices
Many people try to quench their thirst with juice, but get the opposite effect. I mean even freshly squeezed juices (there is no question of packaged ones). They also contain huge amounts of fructose, which, on the contrary, stimulates thirst.
In hot weather, drink warm drinks (for example, green tea): 10-15 minutes and you will feel much more relief than from cold lemonades. Follow the same rule on vacation. I told you more about food at all-inclusive resorts here.
Of course, you need to replenish the fluid supply with plain water and soups. You can also drink half a liter of table mineral water to replenish the macro- and micro-elements that we lose with sweat.
Alcohol
It dehydrates the body, and this should not be allowed in the heat!
