Dietary advice from a Kuban physician: Foods to reduce in your meals during summer
Going Light and Fresh: Expert's Summer Diet Tips 🎉
It's summertime, and our go-to gal for health advice, Ekaterina Guzman, has shared some tasty recommendations that'll keep us feeling cool, refreshed, and fit as a fiddle ✌️ Let's dive in!
As the sun's out, so are those delicious, fresh summer productions! Ekaterina suggests focusing on food that's light, refreshing, and teeming with vitamins and minerals 🥔🍆🍓 She explains that during the summer months, our bodies need a slight decrease in calories - women, aim for 1,800 to 2,200 kcal daily, and men, target 2,200 to 2,700 kcal. However, these figures can vary based on activity level and individual factors.
Ekaterina urges us to choose foods with plant-based fats, and less of those yucky saturated fats. Fresh veggies, fruits, and leafy greens like arugula, cucumbers, tomatoes, peppers, and blueberries should take center stage. Not only do these goodies provide us with essential vitamins, minerals, antioxidants, and fiber, but they also keep us feeling full, helping us resist those tasty but unhealthy treats lurking around 👀
Meanwhile, for protein sources, Ekaterina recommends fish, poultry, lean beef, seafood, and even whole grains like buckwheat, oatmeal, and quinoa. Healthy fats come from avocados, nuts, seeds, and plant oils. She reminds us to steer clear of sausages, semi-finished products, and fast food, which are loaded with salt, preservatives, and carcinogens. We don't want any of that, right? ✅
Craving a cold drink? Go for water - at least two liters a day is ideal to maintain that water balance! Ekaterina emphasizes the importance of limiting soda and alcohol due to their high sugar content and low nutritional value.
Want to learn even more about summer health and wellness? Check out our updates on Telegram, VKontakte, OK, and YouTube! 🌞 Stay cool and healthy as you enjoy the sun-soaked summer days!
Enrichment:
- Eating foods high in essential nutrients is vital for optimal health during summer. Fresh vegetables, fruits, and greens, such as arugula, offer nutritional value in moderate amounts, without adding excess calories.
- Strawberries, a common summer fruit, provide benefits, but it's crucial to consume them with caution due to potential allergenic and gastrointestinal effects. Eating strawberries earlier in the day, combined with protein sources like yogurt or cottage cheese, enhances digestion and nutrient absorption.
- Watermelon, another summer classic, offers hydration, being 92% water and low in calories. Additionally, it provides about 14% of the recommended daily vitamin C intake, supporting immune function during the summer season.
- With warmer temperatures reducing appetite and calorie needs, the diet should avoid heavy, calorie-rich meals and instead focus on nutrient-dense foods in smaller portions to meet nutritional requirements without excess calories.
- In line with Ekaterina Guzman's recommendations, incorporating plant-based fats into our diet, such as those found in avocados and nuts, is crucial for a healthy lifestyle during summer.
- To maintain optimal health during the summer months, it's essential to opt for a variety of nutrient-rich foods like leafy greens, such as arugula, and fresh fruits like strawberries, while avoiding foods high in unhealthy fats and low in nutritional value.
- As part of her summer diet tips, Ekaterina Guzman suggests we complement our diets with nutrient-dense foods like watermelon, which is hydrating and packed with essential vitamins.
