The summer is a time of the year when we are all going out, partying, going to festivals, the beach, planning trips with friends, and so much more. It is usually considered the fun season of the year.

However, when we are enjoying ourselves so much, we forget to take care of our health. Some people stop sleeping normally because of all the trips and parties. Others stop eating correctly because of the crazy schedules. Many of us start consuming a lot of fast foods, more alcohol, and more.

Summer is great, but it is also a season of the year when we stop taking care of ourselves. This is why, if you are interested in maintaining a healthy lifestyle, you should first learn what your body needs during the season, and make a plan to stick to it.

If you feel like staying healthy is not something you can do on your own, don't worry! There are plenty of professionals ready to help you stay on track with your workout routines, eating habits, schedules, and more.

You can search for someone to help with all of this right here on Superprof. On our page, you'll find professionals who are prepared to help you create a daily wellness routine, nutritionists who will give you the information you need to maintain a healthy lifestyle, and more.

Continue reading and find out what are some foods that experts recommend you should consume in the summer, the foods you should avoid, and more.

Bear in mind that to create a healthy meal plan one single article won't have enough information because every person and body is different, and if you want to create a summer diet, you should always consult a nutritionist who knows you and your need.

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What are some foods you should consume in the summer?

Drinking water during the summer
Drinking water during the summer is as important as drinking water the rest of the seasons because water is a source of energy and it keeps our organs (the heart, lungs, liver, etc) healthy. Foto de Boxed Water Is Better en Unsplash

To understand what our body needs we also need to understand what are the processes our bodies are going through while we're in the high temperatures of the summer.

First of all, we need to understand that the heat is making us lose a lot of liquids. If we are sweating we are dehydrated, so our priority in June, July, and August is to stay hydrated.

People believe that the only way to stay hydrated is by consuming a lot of liquids, however, that is not the only way. There are plenty of other products we can consume to stay hydrated.

For instance, some fruits are sweet and juicy, but they are also filled with water and are great to help you stay hydrated. The most famous summer fruit is the watermelon followed by the cantaloupe, other great fruits are grapes, strawberries, oranges, pineapple, and more.

You could eat a fruit salad for dessert a couple of days a week or you could have a piece of watermelon every day with your breakfast.

Besides adding fruit to your eating habits, you should also know that for the summer you need to consume foods that are low in fat and high in fiber. Fiber helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check.

Some foods with fiber are oatmeal, chia seeds, nuts, beans, lentils, apples, blueberries, quinoa, brown rice, legumes, kale, almonds, walnuts, seeds, and fruits with edible skins like pears and apples.

However, eating foods that are high and rich in fiber is not the only thing you'll need. You also need protein, whether that is an animal or plant protein. You can eat a grilled chicken and cover the protein part and then add a salad that has vegetables like tomatoes, cucumber, corn, kale, almonds, and fruit for dessert.

You need to add veggies and fruits to your diet because they'll give you energy and vitamins. The vitamins you absolutely need during the summer are vitamin C, vitamin A, vitamin E, and vitamin D.

This is why you need to find foods that have these vitamins and add them to whatever it is you are eating every day.

If you aren't sure how, the best thing to do is to look for nutritionists right here on Superprof to give you eating tips, recipes, images, fresh ideas, and more. They can guide you to understand how to stay healthy in the summer.

Summer salad with plenty of vegetables
Some people think the best food recipe contains corn, others think that the best recipe contains other vegetables, so remember that it doesn't matter what it is as long as it is healthy. Foto de Anna Pelzer en Unsplash

What are some foods to avoid in the summer?

To understand what are foods to avoid in the summer you need to understand that some foods aren't good for your health all year round.

You've probably already guessed it, but the food you should avoid (and not only in June, July, and August) is fast food. Basically, any food that has fat as its main component.

If you want to stay healthy during every season of the year you need to cut any food that contains fat out of your diet and recipes. And you need to start consuming foods that are low on fat and rich in vitamins. Like chicken, vegetables (tomatoes, lettuce, carrot, cucumber), fruits (apples, oranges, grapes), and more.

Pretty much anything that is not fresh is not that helpful in June, July, and August. Fresh foods are easier to digest which is why you should always pair your meals with a salad and a nice cold juice.

Keep in mind that drinking juice might be sweet but having too much of it can also be negative for your health because it contains a lot of sugar. Make sure you have a balance for everything you consume!

Consult an expert

Learning to balance our food and our health can be tricky because everyone's body, needs, metabolism, and processes are different.

Eating and enjoying dinner
You need to find a balance between enjoying what you eat and staying healthy because if you have a meal plan that you hate you will never stick to it longer than a week. Foto de Pablo Merchán Montes en Unsplash

This is why there can't be universal advice for losing weight, staying hydrated, having perfect skin, preventing heart disease, and pretty much anything. There can be recipes, tips, advice, and maybe similarities but people never lose weight or stay healthy the same way.

This is also why there are experts and professionals who have studied for years at a time and are trained to understand and study different bodies.

Understanding when you need the guidance of an expert can be tricky but here are some examples:

  • If you are following a meal plan you found online but you are not having the expected results, then you should consult with an expert.
  • If you are gaining or losing weight unexpectedly.
  • If the heat is affecting your animic state.
  • If you are feeling tired every day and yet you are eating properly.
  • If you're having a hard time figuring out how to stay active in the summer.

Experts can be nutritionists, physicians, certified trainers and tutors, and doctors. Don't forget that your favorite influencer — who is always sharing images of how good they look or sharing news about a new recipe of something grilled — is not an expert and you shouldn't follow their advice blindly.

Work with a private tutor

Finding a private tutor to guide you through the intricacies of changing your lifestyle and having a better relationship with your body can help you give bigger and faster steps in the process.

Changing lifestyle and being healthy
Changing lifestyles can be complicated and it might seem impossible, but if you get support from a trained professional you'll learn that things aren't as hard as they seem. Foto de Jason Briscoe on Unsplash

A private tutor will be equipped and trained to help you set boundaries with food, maintain a meal plan, stay active, and understand what you need.

Now, when we say private tutor we are not talking about a math tutor. We refer to professionals who are trained and have an education in nutrition or certification to be trainers.

If you go to our main page on Superprof and you search for "nutritionist" or "personal trainer" you'll see that there are plenty of professionals offering their services on a tutoring page.

Tutors can find different ways to challenge you, they can give you options if there is something that isn't working, and most importantly, they'll help you stay on track.

Whenever someone chooses to change lifestyles it is hard to stay on track because sometimes we don't have the discipline, but a tutor will make you stay on track, and they'll push you to success.

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Maria