Balanced Diet in Summer – Katerina Karinou* / We can balance our diet in the summer;
My dear friends, summer has arrived powerfully and affects almost all of us nutritionally. The heat clearly reduces the appetite, but summer nights permit a walk, a wine, a food, an ice cream with dear friends. So that's what we're going to talk about today, how we will be able to manage our diet in the summer and how we will take care of our bodies.
It all begins and begins with our basic daily habits
We try to have one fixed number of meals per day that will be adapted to the obligations we have. namely, we take care every day to consume steadily from 3-5 meals per day, which they will help our burns and regulate our hunger. If we arrange to go out for dinner in the evening, meals will be adjusted as follows:
- we will eat something light at noon, e.g. an egg or chicken salad or a yogurt and
- in the evening we will have our meal on our way out. By doing this we balance the daily calories.
If we want to spend a day at the sea, we try to do something similar, that is, not to skip meals but to adjust them
To consume a good breakfast before the beach, to take snacks such as fruit or dried fruit with us, nuts, rice wafers and if we get hungrier we can get some on the beach, a yogurt with fruit or a salad and in the evening at home we can have our main meal.
Even if we want to to order from the beach bar where we are we can share one club sandwich with someone from our group and in the evening to eat a protein group (chicken, fish, burger) with choice of salad.
Generally summer needs proper management but trust me nothing is impossible!!
Nouns, the basics to keep in mind:
- We make sure we don't miss our meals
- Drink enough water
- Eat fruits and vegetables every day
- Exercise even if we don't have time or don't like to move or swim at the beach
- Avoid carbohydrates (rice, bread, potatoes, spaghetti) especially evening time
- Let's eat something sweet – twice a week and prefer ice cream. And that's because ice cream is the best choice of sweets, as it only contains milk and sugar. Best choice of all ice creams is sorbet. Do not consume it at night.
- Be careful about the amount of alcohol we consume. 3-4 weekly drinks are fine. the cocktails unfortunately they are not a good choice as they contain a lot of sugar, fruit puree and syrup. If we consume cocktail it's up to two a week. We prefer white or rosé wine or beer as drinks. Alcohol-free beers that are low in calories are also a good choice.
Of course we will pay attention but also enjoy. In the summer we all have a better mood and more sociability, όμως αν φροντίσουμε τον εαυτό μας και νιώθουμε υγιής και έχουμε ευεξία θα απολαύσουμε το καλοκαίρι μας ακόμα περισσότερο. And remember, μπορεί μια μέρα να ξεφύγουμε αλλά σημασία έχει η επόμενη μέρα.
With love,
Katerina Karinou, Dietitian Nutritionist – Graduated from Harokopio University of Athens, MSc
* OR Katerina Karinou MSc is a Dietitian – Nutritionist and maintains her private office in Argyroupoli. He is a graduate of the Department of Dietetics and Nutrition of the Harokopi University of Athens, has completed a master's degree program (MSc) at the Medical School of Athens, while he has attended numerous post-educational seminars. It has a partnership with the Gymnastics Stars gyms of Lefteris Petrounias and Vasiliki Millousi, while he has collaborated in the past with the gyms Holmes place and Curves Glyfada. End, has been a Dietician at FIGURA CLINICA, while she completed her internship at the Aglaia Kyriakou General Hospital and the Children's Center of the Municipality of Argyroupoli, as well as her postgraduate internship at the Outpatient Clinics of the General Children's Hospital "Agia Sophia" as a Dietitian at the Overweight Clinic.
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