On vacation and with no "appetite" to think about your next meals? Nutritionist Teresa Branco explains what can't be missing from a healthy plate (even when you're not very hungry) and how to follow a balanced diet to maintain energy and well-being during the summer.
During the warmer months, most people end up feeling less hungry. Is this normal? Yes, because as we don't need to heat up our bodies, we end up spending less energy every day to keep ourselves alive and so we don't need to eat as many calories, explains nutritionist Teresa Branco to SIC Notícias.
The logic is simple: "A healthy, deflated body adapts its level of hunger to its needs, so we should all be less hungry in summer," she explains.
"When it comes to thirst, the process is reversed. In order to lower our body temperature on hot days, we sweat more," and so "we are led to drink more fluids, preferably cold ones," explains Teresa Branco.
Tips for maintaining a balanced diet during the vacations
Ingredients
The level of protein in the diet is fundamental and fish, preferably fatty fish such as sardines, are an excellent source of protein, says the nutritionist.
Eggs, chicken meat, turkey and beef are also good options for main meals, he points out.
Fruits and vegetables should be varied and seasonal foods should be used "because they have a richer nutritional composition", stresses Teresa Branco.
Quinoa, brown rice, sweet potatoes, beans and grains are also good examples of foods that should be part of a healthy diet.
How to prepare
"Contrary to what has been said, grilled and boiled foods are not the best cooking options, because you lose the fat they contain," warns the expert.
Therefore, we should opt for cooking processes that "maintain the food's fat levels", such as baking and stewing in olive oil.
Drinks
Hydration is the key word, especially during these warmer days. It's very important to keep your body hydrated and, without a doubt, water is the best drink for this, stressed Teresa Branco, although she didn't rule out unsweetened cold teas as a good choice.
Final touch, or as they say, icing on the cake
"When you're on vacation, because you wake up later, give priority to breakfast, have a light meal for lunch and have a preferably fish-based meal for dinner," says the nutritionist.
The specialist also advises supplementation adapted to each body to cope with the greater loss of mineral salts through sweat due to the heat.
