Avoid summer food traps

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We collected 5 typical nutritional pitfalls. If they apply to us and we pay attention to these problems, accepting the relevant, useful advice can lead to results. In this case, if we are not deceived by the opportunities and tempting flavors, we are more likely not to gain weight this season…

1. Barbecue parties are too common

The problem

Occasionally baking in the garden, taking advantage of the nice, warm days, is a pleasant program, but it is often not recommended to do so – from a nutritional point of view. After all, grilled meats are most often fatty, we eat a lot of them, and we often offer ready-made (too salty and sugary) processed sauces or fried potatoes and fried vegetables. In addition, when grilling meat at high temperatures, flame and smoke can release carcinogens such as. PAHs (polycyclic aromatic hydrocarbons), which are formed during the incomplete combustion of certain organic substances (wood, coal, oil, etc.).

Good advice

Design a lot of vegetables and fruits in the form of a salad or even a combination of robbery. In addition, poultry and fish are lactating and less fatty than pork or beef, so grilling them is also a good idea. To prevent the formation of toxic substances, all we can do is wait until the embers are covered with a thin layer of ash, then place the grate at least 10 cm above it and make sure that the meat and fish do not burn black in any part.

2. Sugar temptations

The problem

When we are hot, we are thirsty, we are more often tempted to eat sugary soft drinks, ice creams, other iced sweets e.g. on the street, beach, resort as long as only the seller is there… Yet sugary drinks do not quench your thirst like (mineral) water. Their further disadvantage is that approx. A glass of them contains an amount of sugar equal to 4 cubes. And beware of, among other things, extremely delicious butter ice creams (such as butter caramel), because approx. They represent 300 kcal per dose.

Good advice

Sweet drinks and ice creams, while a little pleasure, should be consumed only occasionally (e.g., once a week) or occasionally. Instead of storing ice cream and ice cream at home in the fridge and enjoying it every day…. The ideal is, of course, homemade ice cream when we can limit the added sugar. Another suggestion is to make ultralight sorbets in a blender from icy pieces of fruit.

3. „Dangerous ”aperitifs for dinner

The problem

It’s nice to gather for summer, often outdoor dinners, before eating aperitifs in the company of friends, which is also a “dangerous thing” for our figure, because they usually give a small portion of snacks (biscuits, cheese, hazelnuts, olives, etc.) and snack bites in addition to the drink. But since they are not lactating, we take them over and over again without even realizing how much we have consumed from these little appetizing… We must also be careful with the alcohol offered at this time, e.g. a glass of wine means an average of 100 kcal plus, and cocktails contain about double that.

Good advice

Dietitians recommend that when we arrange dinner, we associate vegetables and proteins with the drink as an aperitif. Such e.g. the French-origin “verrine,” an appetizer offered in a glass ,- Maybe even cucumber, coriander tuna; fruit-basil mozzarella cheese pairing; white ham, currys zucchini salad… This is much more pleasant to consume than e.g. we would chew on vegetable sticks… If, on the other hand, we are invited, try to pay attention to our feeling of hunger and satiety before we serve ourselves again.

4. Processed foods for a picnic

The problem

Salads, sauces, mayonnaise dishes, chips ready-made, processed ingredients. These are common participants in outdoor picnics, but are of poor nutritional quality. They contain a lot of additives, preservatives, fats, salt, and such foods can cause stomach problems, are unhealthy (e.g., nitrite in cold cuts, preservatives in ready-to-eat foods, salads, etc.) and fatten. Unfortunately, they contain little (lactating) fiber or vitamins. Care should also be taken when storing food that requires refrigeration during picnics (take a cooler bag with you) because food poisoning is common in warm weather.

Good advice

Preference should also be given to raw or lightly processed food or homemade food for a picnic. For example, what we rarely think about: sardines, good quality cheese, tomatoes, other raw vegetables can be included in a sandwich made from brown bread. If we have time, we can bake our own pastries, make nourishing, nutritious salads for the outdoor gathering (pasta made from durum flour, rice, quinoa seeds, olives, cucumbers). You can even take a light snack with you, such as frying thin slices of beets or sweet potatoes.

5. Salad diets

The problem

Hearty salads are popular with dieters in the summer. But be careful of the ingredients in the salad: if they don’t have enough starchy or protein-rich foods, they won’t be lactated, and the risk of snacking often occurs between meals. Raw vegetable salads are recommended at the same time, but for those who are sensitive to the stomach, avoid large amounts of them or do not include them with every meal, as indigestion can occur. Also, it doesn’t matter how many drops of olive oil recommended for salads are used, because although they are healthy, they are high in calories. Pay attention to the fruits in the same way: the sugar content in them will be too high for 3 pieces a day, and an excessive amount of fructose can cause bloating.

Good advice

Make salads with a balanced nutrient content. These should include vegetables (eg tomatoes, peppers, carrots, cucumbers).), Starchy foods (durum pasta, brown rice, quinoa seeds, buckwheat….) And protein (tuna, lean ham, tofu, poultry…). to eat alternately raw and cooked / fried vegetables during meals.

Source: Galenus


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