Summer is a wonderful season, full of warm days, long hours of daylight and an abundance of fresh fruit and colourful vegetables. With the sun shining high in the sky, our bodies need adequate nutrients to cope with the heat and stay hydrated. It’s the perfect time to adopt a healthy lifestyle, focused on fresh and light foods, which help us feel energetic and vital during the summer months.

Hydration: Proper hydration is essential during the summer. Make sure you drink plenty of water throughout the day to keep your body well hydrated, especially when engaging in physical activity outdoors. Also supplement water-based fruits and vegetables such as cucumbers, watermelon and cantaloupe to increase your fluid intake.

Vegetables: Fresh and colourful vegetables are rich in vitamins, minerals and antioxidants. Opt for light salads with tomatoes, cucumbers, peppers and lettuce to ensure a good dose of essential nutrients. Grilled vegetables are a great option for adding flavour and texture to summer meals.

Fruits and vegetables: Blueberries, peaches and raspberries are just some of the summer delights that can be eaten fresh or used in smoothies and shakes. These fruits are rich in vitamins and antioxidants that help maintain a healthy immune system.

Cereals: The basis of your summer diet should be made up of whole grains such as brown rice, quinoa and barley. These grains provide sustainable energy and help keep your body full longer.

Animal proteins: Lean meat and fish can be part of a balanced summer diet. Opt for grilled meat or steamed fish for a lighter choice. For vegetarian options, tofu and tempeh are great sources of protein.

Dressings: Healthy oils like olive oil and coconut oil can be used to dress salads and vegetable dishes. Reduce the use of seed oils and refined oils to improve the quality of your diet.

Exercise: in summer opt for moderate and not very warming exercise, yoga on the floor or even yin yoga is excellent, hot yoga is less suitable in this period. also dedicate time also to long walks and swims.

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