Healthy eating tips for summer

Apr 29, 2015, 11:43 IST

The summer calls for you to re-look at your eating plan, not just to get you beach-ready, but also to cater to the special needs of the season. As the mercury soars, it’s not only water that your body needs to stay in peak condition. A good and nourishing diet will help you stay fit and well hydrated. Fitness expert Namita Jain gives us some pointers.


Plan ahead
Do you tend to eat when you are bored or feeling low? Plan ahead. Think of a new stimulation, a new goal or a new sense of achievement.
Scrutinize your daily diet. Try becoming more aware of your eating pattern and what you need do to improve your habits. Begin by asking yourself if you are getting your daily nutritional requirements.
Fit fact: Start by making small changes in your food plan, ones that you can handle.

Hydrate yourself
Drink at least eight glasses of water a day. Also eat high water content foods that will help you lose weight. Examples are watermelon, oranges, pineapples, tomatoes, and cucumber.
Water loss due to perspiration and sweating needs to be replaced. On an average you need 10 to 12 glasses of water every day. If you workout regularly, consume one to two glasses of water one hour before exercise, half to one glass every 15 minutes during exercise and two glasses 30 minutes after exercise.
Fit fact: To avoid dehydration, add coconut water to your diet and keep a water bottle handy. Sport drinks are recommended if you are exercising at high intensity levels for more than 60 minutes.



Eat wise
It you make a few easy low-fat or low-calorie substitutions, you can get rid of some weight without really trying hard. Today, there are a number of health stores, wellness books and recipes that allow you to eat healthy, and, at the same time, cater to your taste buds! Experiment with a variety of different cuisines and methods of cooking. Be innovative. Learn to be creative. At meal times, make the food on your dining table as attractive as it is appetizing. 
Fit fact: Do not over cook vegetables. Lightly steam them. Over cooking vegetables destroys the vitamin and mineral content of the food.

Art of substitution
Swap vinegar for creamy salad dressings, low cal baked foods for fried stuff, low fat yogurt for sour cream, cottage cheese for cheese. And the only thing you’ll be missing is a few pounds.
Fit fact: Sip soup for super slimming. Make yourself soup of cucumber, watermelon, mixed veggies, greens or lentil. Soup is naturally filling and nourishing. Eat it before mealtimes to decrease your overall calorie intake. In summer chilled soup is refreshing.

Avoid large meals
Instead of having a large lunch and dinner, it is much better to eat several small meals a day. Big meals are harder to digest and can make you feel lethargic. When you consume five to six small, healthy meals every day, your body needs more calories to break down the food, thereby helping to raise your body metabolism.
Fit fact: Even the finest, most perfectly balanced foods, if overeaten increase toxins in the body because the system is unable to utilize these foods.