The heat is coming, high temperatures, changes in schedules, and without realizing it, we find ourselves involved in a series of nutritional errors in our summer diet that can affect our health, our daily habits, and even everything achieved at a sporting level during the winter months.
What should we avoid in our summer diet?
Today we are going to talk about the 7 most common nutritional errors we all make in our summer diet:
1- Ice cream all the time
And it's normal, it's a staple in the summer diet; our body asks us to cool down quickly, and ice creams are perfect for that.
But besides quickly relieving the heat, you'll also quickly notice the extra calories in your body. They are delicious, which means we have no limit with them. Also, because they are so cold, it seems like we never feel full, and despite that, they are loaded with fats and sugars.
Then there are sorbets, which are lighter, but still contain too much sugar. And ice pops? Well, more of the same, because they are either packed with sugar or sweeteners and don't escape an excess of artificial colors and flavors.
This doesn't mean we can't enjoy a good ice cream from time to time; we just need to keep in mind that it shouldn't be every day. My advice: once a week or twice at most, and always look for the lowest-fat and lowest-sugar options, or make your own homemade ice cream, and you'll avoid mistakes.
As easy as mixing natural yogurt with your favorite protein shake and putting it in the freezer. You can eat these types of ice creams more frequently without adding too many extra calories to your diet.
Check out this chocolate and banana ice cream idea
2- Sweet fruit
Fruit is healthy, sweet, light, it is the perfect food for hot weather. Eating too much fruit would not be harmful if it weren't for the fructose camouflaged in numerous processed products we currently consume.
The solution would be to consume zero ultra-processed products, and also keep in mind that, even if we ate 100% natural foods, an excess of calories is always an excess of calories. What I mean by this is that, if you overdo it by eating fruit, for example, thinking that "it's all water," it's not like that, you are adding extra calories to your diet, calories THAT YOUR BODY DOESN'T REALLY NEED. I am not saying at all that you shouldn't eat fruit! Eat everything always within a healthy and balanced context, not in excessive quantities that the body doesn't need.
Furthermore, I add, that excessive consumption of certain fruits can cause flatulence, diarrhea, and abdominal pain, since our body is unable to properly absorb such a large amount of fructose; we can absorb it, but only up to a limit.
3- Don't forget the protein
It's no secret that without protein, building and maintaining muscle becomes difficult. But in summer, many people neglect this nutrient in their diet. This is because we eat a lot outdoors, away from home. And by a pool or beach, you're more likely to buy chips or ice cream than a low-fat, protein-rich meal.
High temperatures often also make us lose our appetite. Opt for salads, a summer diet staple, which are lighter, but never neglect to include a protein source, such as a can of tuna, boiled egg, diced fresh cheese...
Protein shakes are more than recommended for everyone during this season: they are light, taste sweet, contain no sugar, and will provide you with a more than sufficient amount of quality, fast-absorbing protein. You can take your shaker to the pool, to the beach... add cold water and that's it. You also have ready-to-drink options, like the new and delicious Mango Madness.
Don't forget to also prioritize the consumption of plant-based proteins, such as legumes, which can also be included as an ingredient in a complete salad, or opt for a Vegan Protein shake.
4- Alcoholic beverages
The heat is the perfect excuse to have a refreshing alcoholic drink. There are plenty of occasions: after work, an afternoon on a terrace, on the beach, after a long walk, a dinner out... at home... a fruity wine or a sparkling beer is the perfect temptation that no one wants to resist.
But it's worth resisting. We all know that alcohol damages the liver, contains many calories, and can slow down muscle development. So, as much as we might crave something else, water is probably still the best drink for summer (and for the rest of the year's seasons).
But, why exactly is alcohol especially unsuitable in summer?
- Alcohol stimulates metabolism → it increases sweating.
- When it's very hot, the body reacts more and faster to alcohol → which can cause circulatory problems.
- Alcoholic beverages are not useful for quenching thirst, as they dehydrate the body and deplete minerals → so you are more likely to become dehydrated.
- Another thing to keep in mind: swimming in an ocean, lake, or pool while drinking alcohol → increased risk of injury and drowning.
5- Cold drinks make you sweat
If you're not going to have a beer, at least grab a refreshing soft drink to beat the heat! This is another common nutritional mistake people make in their summer diet. Because no matter how hot it is outside, the core of your body always stays at the same temperature. As a result, everything you eat is heated or cooled to match your body's temperature.
If you drink ice-cold water, for example, your body produces heat to bring the liquid to the right temperature. This makes you sweat and even lose fluid. In other words, it's the exact opposite of refreshing cooling. Overly cold drinks can also irritate your stomach. This can trigger heartburn or abdominal pain, so a room-temperature drink or even tea are better options. On the one hand, hot drinks cause blood vessels to dilate, which makes it easier for the body to absorb fluid.
6- Microbes thrive in summer heat
Summer is the peak season for gastrointestinal infections.
For pathogens like salmonella, warm temperatures are an ideal breeding ground. They are often transmitted to humans through contaminated or spoiled food. Children, pregnant women, the elderly, and immunocompromised individuals are at particular risk.
However, there are ways to help you avoid foodborne infections: keep the cold chain in mind, especially when it comes to perishables like meat. It's best to go shopping with a special bag for cold or frozen foods, or even a bag with ice.
- Do not refreeze thawed frozen foods.
- Do not eat raw meats and fish. It is better to eat sushi and other types of seafood in winter.
- Be careful with food that is not fully cooked. If you are eating out, at a campsite, for example, leftovers should be quickly removed from the sun and put back in the refrigerator.
- Avoid mayonnaise made with raw eggs; it may be worth trying the vegan version in the summer.
- If you eat a piece of cake at a café, some fish while out, or an ice cream from an ice cream truck, take a closer look. If the business seems a bit unhygienic, it might be better to opt for another place.
7- Heavy meals at night
It is true that in summer, only in the late evening, the heat becomes bearable, and there is light for more hours, so it is logical that many people postpone their dinner until later.
If you prepare something light like a vegetable stir-fry, it won't be a problem, but heavy meals will deprive you of restful sleep.
So, at night, you should eat a little earlier or only a light meal.
If you don't have much appetite during the day due to the heat, you might be hungrier at night. Remember, chips and sweets at that time of day are not a good idea for our summer diet. Instead, try a protein-rich shake.
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