How to eat on hot summer days? Sample diet

On hot days, we often lose our appetite and prefer light, fresh dishes that refresh and give us the energy we need. But sometimes this can cause the problem of not eating enough, losing energy and feeling tired.

So what should we eat during the summer to feel great and keep our energy up?

As a very basic first I would like to mention sufficient fluid intake, which I can't skip even though we all know that we need to drink enough, but even so, a lot of us don't drink as much as we should.
We should drink more water in the summer. High temperatures, increased physical activity and more intense sweating increase the need for hydration. Water helps us avoid dehydration, regulates body temperature, supports digestion and metabolism, improves physical performance, maintains healthy skin and promotes overall health.

I too have always had a drinking problem and for those who do as well, I want to recommend these tips for staying hydrated on hot days:

1. Drink regularly - don't drink when you are thirsty, you can drink a little at a time, ideally every hour
2. Carry a water bottle with you - this tip has helped me a lot, it reminds you to drink
3. Flavour your water without sugar - if you don't like plain water on its own and don't drink as much because of this, lemon, cucumber, mint etc can help to improve the taste. I learned to drink plain water using BCAAs. Specifically, Prom-in BCAA Synergy and currently for summer my favorite flavor is lemon, mint, which I definitely recommend trying!

Of course, limit alcohol and caffeine consumption. These substances can dehydrate the body, so if you want to indulge, compensate with more water. Both alcohol and caffeine have diuretic effects, which means they increase urine output and therefore fluid loss. It's important to limit their consumption in summer, and if you do have a glass of wine or a cup of coffee, be sure to drink plenty of water.

It is also important to include plenty of fruit and vegetables as they are great sources of water, vitamins and minerals. Prefer light and easy-to-digest foods that give you energy without making you tired. Heavy meals can put a strain on the digestive system and make you feel tired. Ideal choices are light salads, grilled fish or chicken, which won't make you feel heavy and uncomfortable, which is especially undesirable on hot days. Fruit or vegetable salads and smoothies are also great.

Include light proteins such as fish, chicken, tofu or legumes. Focus on cold foods such as cold soups, salads, yogurts with fruit and much more.

Include fermented foods such as sauerkraut, kimchi or kefir, which contain probiotics that support gut health and digestion. Fermented foods are rich in beneficial bacteria that help maintain the balance of gut flora and support the immune system.

Consume foods rich in electrolytes. We lose more minerals through sweating in the heat, so include foods rich in potassium, magnesium and sodium such as bananas, nuts, seeds and green leafy vegetables in your diet. These minerals help maintain fluid balance in the body and are important for proper muscle and nerve function.

Try to eat smaller portions more often. Instead of eating three large meals a day, try eating smaller portions more often, which can be less taxing on the body and help keep energy levels stable. On hot days, digesting larger amounts of food is more challenging, so it's better to eat smaller but more frequent portions. This will not only help maintain energy, but also prevent feeling heavy and tired.

Sample menu for a hot summer day:

Breakfast:

Fruit smoothie bowl - Mixed berries (strawberries, blueberries, raspberries), banana, yogurt, chia seeds, honey or Whole wheat toast with ham and avocado - Whole wheat toast, smashed avocado, a splash of lemon juice, salt, pepper, chicken ham

Morning snack:

Fruit salad - any fruit, walnuts, kefir or Cottage, veggies and protein bread

Lunch:

Light Chicken Salad - mixed leafy greens, grilled chicken breast, tomatoes, cucumber, olives, feta cheese and light white yogurt dressing or Gazpacho - cold tomato soup with fresh vegetables

Afternoon snack:

Greek yoghurt with protein, fruit and chia seeds or Fresh fruit juice

Dinner:

Grilled fish with quinoa salad - with fresh vegetables, herbs and lemon dressing or Caprese salad - sliced tomatoes, mozzarella, fresh basil, olive oil, balsamic vinegar

This sample menu serves as inspiration for refreshing summer meals. For you, it's important to set the right daily intake and macros. Each of us is different and each of us needs to set our diets differently. If you have no idea how much to eat, I recommend downloading calorie charts and learning to keep track of your food intake.

I also recommend preparing boxes, for example, to cook for multiple days and this will also save you a lot of time.

Enjoy the summer days to the fullest with plenty of energy and health through a balanced diet. Eating right will help you stay active and full of energy so you can fully enjoy all the joys summer has to offer. Of course, enjoy the various barbecues, indulge in whatever you fancy on holiday. That's clear. You can incorporate the 80/20 rule for a balanced diet and create a functional balance with this.