The summer season reminds us of cold shakes, ice cream, juice, and so on. Maintaining a diet in this season is another big challenge due to the rise in temperature of the atmosphere and the human body. As the temperature rises, the atmosphere becomes hot and inconvenient. The human body experiences climate change and needs a balanced diet plan to be taken care of.
Hot weather dehydrates the human body; that is why people experience dehydration in the summers. You can prevent and cure dehydration with an appropriate and balanced diet plan. To keep your body hydrated, drinking water is at the top and must. In hot weather body gets heated more than usual, the water you drink gets dehydrated because of evaporation; you need more and more water to keep your body hydrated. Not only water, but you also need foods that are watery and keep you cool.
STRAT OF THE DAY
Your diet plan must have very few oily eatables, focusing on fruits, vegetables rich in water. Your day must start in fresh, energetic mode drink water just after getting up in the morning; water’s temperature should not be so cold, quite cold, or normal is recommended.
BREAKFAST
Instead of oily, junk, and spicy, your breakfast must be full of vitamins, minerals, protein, good carbohydrates, fiber, and low in fat, if possible. Food options are a Protein shake made with milk, oats, and whey protein powder, a chilled milkshake made with pistachios and almond powder, sprout salad, strawberry smoothie, dry nuts with peanut butter, vegetable salad with few drops of lemon, fruit salad with yogurt, dry nuts shake, curd lassi, and roasted vegetable sandwich.
These all-breakfast options are good for overall health, keep you energetic, and improve digestion. Especially in summers, eating these foods leads to better functioning of body parts and blood circulation. Try to avoid caffeine intake, creamy milk, much salt, spices, and high calories in breakfast to prevent laziness, blood pressure, and imbalanced body temperature.
LUNCH
Moving onto lunch, so many different-different meals are in the options which are good in taste and healthy too. Usually, people take a high amount of carbohydrates and fats in their lunch, which becomes heavy for the stomach. A lunch diet meal should be the mixture of the entire essential nutrients our body requires.
You can have 1. Two whole-wheat chapatis with half bowl cooked vegetable, half bowl cooked pulse, 100 ml buttermilk, and half bowl boiled rice. 2. Toasted sandwich made with roasted vegetables, buttermilk or lemonade, one medium-size fresh mango, two bananas. 3. Vegetable pasta, grilled sandwich, 30gram tofu. 4. Corn and tomato roll with 50gram soya paneer. 5. Potato patties and 150ml mango lassi. 6. Fresh-grilled pizza, 150ml soft drink, or lemon water. 7. Smoothie made with pineapple, apple, banana, cashews, cardamom powder, white oats, honey, and blueberry.
EVENING SNACK
It’s time for an evening snack two or three hours after lunch. The best options are Brown bread with peanut butter and banana, soaked peanuts with banana and almonds, chickpeas (whole black grams), dark chocolate, roasted chickpeas with roasted peanuts. Evening snacks should be easy to digest, quickly to make, good in promoting muscle growth, helpful in providing energy, and boosting metabolism.
DINNER
Then dinner maybe your ending meal of the day. Almost similar to lunch, it is light and less salty. Recommended dinner options are vegetable cutlets with fruit salad, roasted paneer, Rawa (suji) Upma, honey chili potato with some mint leaves, oatmeal with milk, watermelon-mint smoothie, coconut dessert or sweet, avocado-mango salad, Rawa (suji) potato pancakes, roasted green beans with crispy chickpeas, and muskmelon smoothie.
Enjoy the summer season, drink more and more water throughout the day for better digestion, and prevent dehydration as recommended by www.healthline.com, www.healthifyme.com, etc.
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