During the summer season, fruits and vegetables are the main protagonists, since they are sources of vitamins, minerals, dietary fiber and antioxidants, says Claralina Mendoza, a nutritionist from the Directorate for Surveillance of Non-Communicable Diseases.
The World Health Organization recommends consuming five servings of fruits and vegetables a day, which is equivalent to 400 grams per day, since they provide a high content of nutrients that help prevent chronic diseases such as heart disease, diabetes and obesity, the Ministry reported. of Public Health and Social Welfare (Mspybs).
Spending a healthy summer has its keys:
Avoid eating processed foods and replace them with homemade foods. Skipping meals is also not recommended, as this can contribute to binge eating.
Distribute the diet between 4 and 5 meals a day, with light meals and avoiding fried foods.
Increase the consumption of fruits and vegetables that provide vitamins and minerals, essential for the proper functioning of the body.
As a dessert, opt for seasonal fruits, since they contain vitamins, beta-carotene, in addition to improving the condition of the skin.
Drink the recommended daily amount of water (between 1.5 and 2.5 liters of water), especially since in summer many fluids are lost through sweat.
Moderate the consumption of ice cream, soft drinks and fast food, since excess can be harmful to health.
Avoid exposing food at room temperature for more than 2 hours to avoid food poisoning and digestive discomfort.
Practice 1 hour of physical activity every day.
Increase fluid intake before, during and after sports, and do not wait until you are thirsty to hydrate.
