Food in heat: what to pay attention?
- Proper nutrition or diet?
- Vegetables, berries and fruits
- The number of calories to reduce
- More water
- Interesting recipes
- Strawberry soup
- Smoothies with berries and banana
- Smoothie with pineapple and spinach
- Salad with tomatoes and feta cheese
- Fritters of vegetables
- Grilled vegetables
The summer heat is a reason to reconsider their menu. What should be the diet? From what I should avoid? How in General to adjust your diet?
Proper nutrition or diet?
First of all, if you want to lose weight, you should make the right choice. Diet or a healthy diet? You can choose either option. However, there are nuances.
The diet should be light, but not hungry. Do not eat only fruits and berries. The diet should be vegetables, fish, eggs, dairy products. That is, the diet should be varied. But plant foods in the menu should be a lot.
Choose the right food? So, too, will have to adjust your diet. You can have it all, but in the heat it is necessary to give light foods. Dairy products, eggs, vegetables, berries, herbs, fruits, eggs, fish. From hearty soups should refuse to use light and vegetable first courses. Fish bake. The menu should be salads of fresh vegetables. Desserts and smoothies from fruits and berries.
The menu in the heat can be so:
- in the morning: cottage cheese and salad, fresh juice;
- snack: fruit smoothie;
- lunch: friedge, baked fish, salad, fruit compote;
- afternoon snack: yogurt with berries;
- evening: vegetable stew and yogurt.
The point is, food should be light but filling. Hunger torture not be.
Vegetables, berries and fruits
These foods are rich in vitamins, minerals, water and fiber. All that the body needs for normal operation. So in the summer they should be in the menu as much as possible.
From vegetables, you can prepare salads, snacks, smoothies, cold soups. Fruit and berries — desserts, cocktails, smoothies, sweet soups. Definitely need to add in meals more greens. For example, a fish is not steamed vegetables, and a salad of leafy vegetables and herbs.
Vegetables, fruits and berries will help to avoid dehydration, to diversify the diet, to obtain the necessary energy and stock up on valuable substances. And therefore, such products will help to better tolerate the heat.
The number of calories to reduce
In the summer heat, the body requires fewer calories. Indeed, in the heat is not too desirable. However, this does not mean that we should only drink and snack. Calories in any case the body needs for normal operation.
So, to reduce caloric can reducing meat consumption, removing the pastries and fatty meat salads. It is better to include in the diet more dairy products and plant foods (vegetables and fruits). Thus eliminates fats completely not worth it.
Of course, in the heat should drink more pure water. This is necessary in order to feel fresh. In the water you can add a slice of lemon.
In addition to water, you can drink berry fruit drinks, juices, drinks with ginger, savory infusion of rose hips, and various fruit drinks chilled, home brew, green tea. There are many recipes for refreshing healthy drinks. But in General, pure water should make up a large part of drunk liquid.
But coffee, fizzy drinks and alcohol, should be deleted. They become even more thirsty. Besides the calories they contain considerable.
You can think of a lot of different recipes of dishes and drinks for the summer heat. Here are some recipes that will suit those who adhere to proper nutrition.
Boil four peeled beets grate. Four fresh cucumber cut into cubes, chop the parsley, dill, green onions. All mix, add the broth in which the cooked beets, boiled water, salt and citric acid to taste. Let stand half an hour, then add sour cream and a slice of boiled egg in each bowl. Of calories, the benefit is huge.
Pre-boil the vegetable broth. Three sweet yellow peppers cut into cubes, a quarter Cup of almonds to dry on a dry pan and coarsely chop. A handful of peppers to postpone the rest put in a blender. Add a glass of cold broth, a half Cup of sour cream, two tablespoons of lemon juice, mix and chill for 2-4 hours. Before serving put in a bowl the chopped ingredients (2/3 Cup grapes, tomatoes, cucumbers, and a handful of pepper). Pour chilled soup, add the almonds, mint and cilantro.
Three cups of strawberries, a half Cup of white grapes, a glass of natural yogurt to whip. Add a little sugar. Process everything in a blender. Soup to cool and serve with freshly ground black pepper. If desired, add salt and chopped mint or Basil. This will make the soup more spicy.
Smoothies with berries and banana
Beat a ripe banana, handful of blackberries, the same amount of blueberries and a couple tablespoons of strawberries. If desired, add a little cold water.
Smoothie with pineapple and spinach
Celery, cucumber, two apples, a quarter of lime, a few slices of pineapple, 50 g of spinach and half an avocado until smooth. Add ice and blend again.
Salad with tomatoes and feta cheese
Cut four tomato slices, 60 g cheese — small cubes, chop the dill, chives and parsley. All mix, sprinkle with olive oil, sprinkle with black pepper and sesame seeds.
Fritters of vegetables
Grate carrot, sweet pepper, onion, 150 grams of zucchini. Add 2 eggs, salt, pepper, a little flour. To fry fritters. Serve with low-fat sour cream and fresh herbs. You can add other vegetables like florets of cauliflower or broccoli, beets.
Slice two red peppers, one yellow, sliced slice the three potatoes. Stir the vegetables, sprinkle with olive oil and sprinkled with salt. To cook on the grill for four minutes on each side. Mix olive oil, a little red wine vinegar, a clove of minced garlic, chopped parsley and almonds. Season the vegetables with the mixture.
In summer, the heat of the food should be light, tasty, healthy. Juicy vitamin meals will help to avoid thirst and satisfy hunger, not to gain extra pounds and to saturate the body with valuable substances. So be sure to pay attention to your diet in the summer.
Uses photographs Shutterstock