[LifeStyle] Summer: eating well without dieting is possible

[#Steeven.™]

5 servings of fruits and vegetables, whole grains, quality protein such as that provided by fish, lean meats, eggs, dairy products ... Legumes, natural nuts, extra virgin olive oil, and avoid foods with an excessive supply of sugars or saturated fat.

Is it possible to eat well without dieting? Yes, we have all the ingredients at hand, but we often forget. Natalia Ramos, Nutritional Development and Education Manager at Angulas Aguinaga, emphasizes this aspect, because not only do we have to eat well in summer, when it seems that we notice the changes more and want to take better care of ourselves.

"The ideal is to follow a healthy diet throughout the year and adapt it a little in summer to help us fight the heat and be well hydrated. You have to bet on a balanced diet, in which there are 5 servings of fruits and vegetables, choose whole grains, quality protein such as that provided by fish, lean meats, eggs, dairy ... Include legumes, natural nuts, extra virgin olive oil, and avoid foods with an excessive supply of sugars or saturated fats ", tells us Sport and Life.

 

Summer menu: multiple options
"In this sense, we can prepare cold gazpachos and soups with seasonal fruits and vegetables, legumes in cold recipes and water flavored with fruits or cold infusions to be well hydrated. Krissia bars become a perfect complement for the consumption of protein from fish at this time of year when we are looking for quick, easy to prepare and tasty dishes. Seafood also fits great in all kinds of recipes: octopus, mussels, prawns, they have a good protein content, omega 3, vitamins like B12 , which contributes to the normal function of the immune system, iron, which helps reduce tiredness and fatigue, and iodine, which plays a role in the proper maintenance of the skin, "he adds.

 

Salads, better during the day or at night?
"Salads are one of the most consumed dishes in summer, because of their practicality, freshness and because, if we combine ingredients of good nutritional quality, they become very complete and healthy dishes. We can include endless ingredients, a green base: lettuce , lamb's lettuce, escarole, spinach, sprouts ... accompany with other vegetables such as tomatoes, carrots, beets, fruits, natural nuts and complete with a quality protein such as Krissia bars. An ideal dressing is extra virgin olive oil with spices and aromatic herbs, or a natural yogurt, to try new combinations, to finish, we can add some seeds ", he remembers.

"You can have salad regardless of the time, always within a well-planned and personalized menu in terms of distribution of meals and schedules. In the case of dinners, the ideal is to allow enough time before going to sleep to give time to make a correct digestion and rest better. In the event that we include some food that is heavier or that raw foods cause us bloating, it is better to take them at earlier hours, "he says.

 

Is it true that eating pasta at night hurts us?
"Carbohydrates are necessary for our body as are proteins and fats, all of them provide us with the daily energy we need. In the case of cereals and derivatives, such as pasta, it is recommended to choose whole varieties that have a better nutritional quality and a greater amount of fiber. Ideally, accompany it with vegetables and complement with protein to create a complete dish. As for the schedule, it can be included in the planning of the menu both in the meal and in the dinner, the important thing is to maintain a balance with the rest of the meals and activities carried out during the day, and leave enough time between dinner and bedtime to digest correctly and rest better ", highlights the expert.

 

Is rice a 'good' food to relax and sleep better?
"Rice mainly provides carbohydrates, necessary along with proteins and fats to get daily energy. The feeling of satiety or" being full "may be the reason why many believe that eating rice at night helps relax or make us sleep better. But the key to sleep well is to prepare simple recipes that do not leave us feeling heavy and allow enough time to pass before going to sleep. In addition to avoiding stimulating drinks or activities that keep us alert in those final hours of the day. In our daily meal planning, we can include a dinner with brown rice, a good base of steamed or stir-fried vegetables, and complete with a quality protein like Krissia. "

 

How many more colors in our food, the better?
"The different colors on the plate are a sign of the variety of ingredients in our recipes. Fruits, vegetables, vegetables, fish, meat, nuts, spices ... provide different colors, textures and flavors, but also a large amount of nutrients that are They complement each other. For example, Krissia bars add color to dishes, making them more attractive and palatable, but they are also a source of protein and omega 3 from fish, vitamin B12 and selenium, helping to complete and balance our diet ".

 

Canned animal protein, for example, has a very bad press, such as cans of tuna, sardines, preserves, etc., fish sticks, surimi ... What do you think?
When talking about processed we tend to think negatively, but we must change this perception and pay attention to the nutritional content. In this sense, Krissia bars are a natural source of good quality fish protein, as they are made from fillets of Alaska pollock, a fish from the cod family. They are also a natural source of omega 3 EPA and DHA, essential in functions such as the heart, as well as in the brain and vitamin B12, present only in foods of animal origin.

In addition, they are low in saturated fat and sugar and do not contain preservatives or artificial colors. Therefore, they are a perfect option to include in the diet, becoming a complement to the consumption of fish, since the consumption of the category of fish among the Spanish po[CENSORED]tion is much lower than that recommended by nutrition experts ", he tells us .

 

What would be the key advice to not gain weight in summer?
During the summer there are many plans such as trips, beach, swimming pool, dinners or events with friends and, although this year is going to be a little different, we all want to make the most of them. Enjoying the plans is not at odds with continuing to maintain healthy habits, it just takes a little planning, take advantage of seasonal products in simple recipes and limit excesses to specific moments. It is also key to continue to maintain a regular physical exercise routine and adapt it to the schedules and environmental conditions of summer, especially when talking about hydration.