Good Summer Nutrition


Summer is on; the weather is getting really hot. Since we are in a vacation season, we will be going on picnics or we will be enjoying the beach, but what food should we eat to stay fresh and cool?

First, you should always stay hydrated. Drink lots of water; two liters per day will be good to keep your body functions alive, lower your body temperature, and compensate the water loss. Moreover, it keeps your skin healthy and soft.

Summer is always about fruits, such as watermelon, mangoes, plums, kiwi, peaches, apricots, and many other delicious juicy fruits. They are rich in vitamins and antioxidants; their consumption will provide the body with all its needs. Cut some fruit pieces and make a fruit salad dish, eat it with friends in a picnic or at the beach. Having a daily fruit salad is a key for a healthy life. Moreover, we cannot skip the vegetable salad. Vegetables are rich in vitamins, antioxidants, and have high water content. Cucumber, lettuce, and green leafy vegetables are very refreshing. Add them to your daily meals for a healthy summer.

The best part about summer is cold drinks and ice creams! Avoid carbonated and sugary drinks; they are high in calories, added sugars, colorants, and flavors. Try healthy alternatives such as fruit juices and milkshakes. Make cocktails of your favorite fruits; mix them, with some ice and mint leaves, it will be a good, refreshing, highly nutritious drink and you will obtain all your needed vitamins.

You can also make some milkshakes by adding milk or yogurt to your favorite fruits; milk provides the body with calcium for healthy and strong bones. Yogurt is great at dinner, and cheese is an excellent choice for a breakfast or a light lunch; they are all rich in proteins and calcium. Why do not we make homemade ice cream. We can freeze some juice and fruit pieces, or we can make frozen yogurt with our favorite fruits.

Besides the refreshment, we need highly nutritious foods; seafood is the answer. Summer is a good season to eat fish, shrimps, and clams; seafood is rich in proteins, vitamins, good fats and minerals. Finally, beans and legumes are a great less-consumed source of proteins and minerals too; they can be added to salads or eaten alone.

At last, do not forget to stay active; play sports, run on the seaside, and swim; the Sun is also essential for your bones health. Maintaining good nutrition with physical activity ensures you a healthy and a happy summer. At the end, do not forget that summer is the season of fun and joy, so share your refreshing food with your family and friends, and go out to feel the fresh air.

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SCIplanet is a bilingual edutainment science magazine published by the Bibliotheca Alexandrina Planetarium Science Center and developed by the Cultural Outreach Publications Unit ...
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