Summer: what to eat? Tips eating healthy for this season

In the hot seasons, especially the summer, the body works more than normal to keep the temperature balanced and our body’s continue to have a smooth operation.

The sweat is a way of balancing our body temperature. When we sweat more, desidratamos faster and, therefore, the body lacks that are ingested more liquids.

To alleviate this feeling and to prevent future complications, just help the body do its work, something that is easier than it seems. The principle, it is important to invest in a meal with foods that are lighter, nutritious and refreshing, being the more practical and easy to find: fruits and vegetables.

Photo: depositphotos

To help you know and better understand what you can eat during the hot seasons, nothing better than advice from those who understand the subject, isn’t it? The nutritionist Mariana Nacarato, suggests some tips for meals and to which situations they are recommended. check out the following:

To refresh

One of the best ways to cool the body in summer is through the juices, which can be flash motor, like the version of green juice, take fresh vegetables in their composition.

The nutritionist recommends the intake of the juice combined with a delicious and protein tuna sandwich, because the fish in addition to being a source of lean protein is also a great source of omega-3. See how to prepare the snack:

Suco verde

  • 1 sheet of cabbage;
  • Juice of half a lemon;
  • 1 tablespoon (coffee) of grated ginger;
  • Half slice of pineapple;
  • 200 ml.

Just add all the ingredients in a blender or processor, beat until about little solid matter. By the end of just strain it to drink.

tuna Sandwich

  • 2 slices of wholemeal bread (preferably multigr√£os);
  • 3 tablespoons (soup) of pate tuna;
  • grated Carrot (to taste).

Pate tuna

  • Half a can of tuna;
  • 1 tablespoon (tea) of mayonnaise-light;
  • Parsley, chopped (to taste).

To protect the skin from the sun

Fruits and vegetables oranges – as the carrot, orange, pumpkin and mango – have this coloration thanks to a compound called beta-carotene that, far beyond just color, works as a powerful antioxidant and increases the production of vitamin A, collagen and melanin. That is, to protect and maintain the youthful skin, fruits and vegetables oranges are super recommended.

carrot Juice with orange and ginger

  • 200 ml of orange juice;
  • Half carrot;
  • 1 tablespoon (coffee) of grated ginger;
  • 1 tablespoon (coffee) of ground flax.

Put everything in a blender or processor, beat, and, finally, just strain it to take out the solid waste.

Sandwich avocado and tomato

  • 2 slices of whole wheat bread;
  • 3 tablespoons (soup) of folder avocado;
  • 4 cherry tomatoes in slices.

Pasta de abacate

  • 1/4 avocado;
  • 1 spoon (soup) of red onion, grated;
  • 1 spoon (soup) of parsley;
  • Juice of half a lemon;
  • 1 pinch of salt.

Just make a puree with the avocado and then add the rest of ingredients and mix.