Summer brings long days, warm weather and plenty of outdoor activities to enjoy, soak up the sun and enjoy delicious seasonal foods. However, heat can also affect your eating habits and overall health. While most of us turn to ice creams, kulfis and other soft drinks to get relief from the heat, we must avoid inevitable dietary mistakes. Here are five common summer diet mistakes to avoid and tips to maintain your health during the hot months.
Five common diet mistakes
Skipping meals
Skipping meals, especially breakfast, can lead to overeating later in the day. This disrupts metabolism and can cause ups and downs in blood sugar levels, leading to fatigue and irritability.
To do?
Eat regularly: Eat three healthy, balanced meals and two healthy snacks a day to stabilize your energy levels.
Breakfast: Start your day with a healthy, filling breakfast, such as oatmeal with fruit, a smoothie, or whole-grain toast with avocado.
Also read: What to eat in summer? 5 Foods to Add and Avoid to Keep Your Body Cool
Bring snacks: To avoid unhealthy temptations, keep healthy snacks like nuts, fruits, and yoghurt practical.
Excessive consumption of sugary drinks
Sugary drinks, including soda, energy drinks, and sweetened iced teas, are high in empty calories and can cause weight gain and dehydration.
To do?
Good hydration: Make water your drink of choice. Try to drink at least 8-10 glasses of water in a day.
Infusion: Add sliced fruits, vegetables or herbs to water for a refreshing and energizing touch without added sugar.
Limit sugary drinks: Opt for sugar-free drinks such as herbal teas, coconut water or homemade fruit juices with minimal sugar.
Eating too many processed foods
Processed foods often contain high amounts of salt, sugar, and unhealthy fats, which contribute to weight gain, bloating, and poor health.
To do?
Fresh/whole foods: Choose from a rich variety of fresh fruits, vegetables, good quality proteins and whole grains instead of processed and junky snacks.
Read tags: Be aware of the ingredients in packaged foods. Look out for products with a minimum of additives and preservatives.
Home cooking: Enjoy meals prepared at home with fresh ingredients. This way, you have control over what goes into your food.
Avoid hydration needs
Dehydration can cause headaches, dizziness, and heat-related illnesses. It is essential to stay well hydrated, especially in hot weather.
Also Read Summer Recipes: Must-Try Delicacies to Beat the Heat and Stay Nourished This Season
To do?
Regular water intake: Drink water throughout the day, even if you are not thirsty.
Nutritious foods: Include plenty of water-rich foods like cucumbers., watermelon, oranges and strawberries.
Electrolyte balance: If you engage in strenuous physical activity, consider drinks that replenish electrolytes, but choose those with low sugar content.
Overeating at picnics
Summer outings often include high-calorie foods like grilled meats, creamy salads, and sugary desserts, which can lead to overeating and weight gain.
To do?
Healthy alternatives: Opt for roasted vegetables, lean meats and fruit salads at barbecues.
Portion control: Be aware of portion sizes. Fill your plate with the right balance of protein, vegetables and whole grains.
Smart options: Choose healthier options whenever possible, such as whole-grain bagels, low-fat dips, and fresh fruit instead of dessert.
Tips to maintain health in summer
Eat seasonal products: Summer offers an abundance of fresh fruits and vegetables. Incorporate seasonal produce like berries, melons, tomatoes, and leafy greens into your diet for maximum nutrition.
Stay cool with light meals: Opt for light, easy-to-digest foods, such as salads, cold soups, and smoothies. These meals are not only refreshing but also packed with essential nutrients.
Exercise smart: Do physical activities during the coldest parts of the day, such as early in the morning or late at night, to avoid heat exhaustion.
Eat consciously: Focus on your hunger and satiety signals. Mindful eating can help you avoid overeating and enjoy your meals more.
Plan well: When attending social gatherings, bring a healthy dish to share and make sure nutritious options are available.
Avoiding these summer diet mistakes and following the simple steps listed can help you maintain your health and enjoy the season to the fullest. Stay hydrated, eat balanced meals, and enjoy fresh, seasonal summer produce.
References:
https://blog.insidetracker.com/important-dietary-adjustments-summer-months
https://www.health.harvard.edu/staying-healthy/5-mistakes-that-will-sabotage-a-healthy-diet
Disclaimer:
The content provided here is for informational purposes only. This blog is not intended to be a substitute for medical advice, diagnosis or treatment. Always seek the advice of a qualified healthcare provider if you have any questions or concerns regarding a medical condition. Reliance does not endorse or recommend any specific test, doctor, procedure, opinion or other information mentioned in the blog.
