Diet in the Summer

The summer season brings warmth and more exposure to the sun, and consequently some changes to nutritional needs.

The Portuguese Association of Dietitians reiterates the importance of remaining hydrated, particularly important at this time of year. A water bottle is an indispensable companion whether you are spending the day on the beach, walking in the countryside or on a normal working day, and it is not interchangeable for juices or sodas - these drinks have no nutritional value, are sugar-rich and should not be consumed in large quantities. You should drink 1.5L to 2L of water daily, about 8 glasses, to meet the body’s water needs, not including the water you ingest through food. If you have difficulty drinking this amount of water, you can try giving it an aroma by adding a few drops of lemon, mint leaves or even a hint of cinnamon to the bottle.

The heat, besides the focus on remaining hydrated, also brings the need for lighter meals. The wide range of fruits and vegetables at this time of the year allows these meals to also become nutritionally rich. When you choose to replace a main dish of a meal for a sandwich, make sure it's also made with quality bread (preferably mixed grain, wholegrain or cereal breads), it contains vegetables (e.g. cucumber, carrot, lettuce, rocket or purple cabbage, for instance) and a source of protein (e.g. tuna , egg, meat, ham, etc.). Sauces such as mayonnaise are not a good choice for salads or for sandwiches. Choose olive oil or plain yogurt sauce instead.

If you go to the beach or on a picnic, remember to properly store the snacks as there are foods that easily spoil in the heat. Hence, place food in thermal boxes with an ice brick and do not take more perishable foods, such as eggs, ham and mayonnaise. Choose fruit that can be eaten with the peel or can be cut up at meal time.

Finally, ice cream is not to be eaten every day, no matter how desirable it is. Make fruit and milk slushes, which are also refreshing and tasty!