Summer is an excellent opportunity to start a balanced eating plan to help us stay healthy, lighten our daily meals and recover good habits. María Teresa Zumarán, our clinic’s nutritionist, shares practical tips to follow a healthy diet.

• Hydration with fresh fruits. The body loses a lot of fluid due to high temperatures. Consuming fresh fruits rich in water and nutrients will not only help you stay hydrated, but also help you regulate your body temperature. Enjoy them in their natural form to combat the heat sensation. Wash them well and, if possible, eat them with the peel to take advantage of all their benefits.
• The power of colorful salads. Fresh salads of different colors are great allies in this season. Their high fiber, vitamin and mineral content promotes intestinal health and prolongs the feeling of satiety.
• Healthy dressings, a small change with big impact. Avoid industrialized dressings that are usually loaded with calories, fats and sugars. Opt for light alternatives such as homemade vinaigrettes with olive oil, lemon or natural yogurt. This way you will take care of your cardiovascular health.
• Smart snacks to satisfy hunger. If you need a snack between meals, choose healthy options such as nuts, homemade jellies prepared with colapez and fruit or plain Greek yogurt. These foods are rich in nutrients and help you maintain a healthy weight without sacrificing taste.
• Natural, tasty and fresh drinks. Stay hydrated with natural drinks low in sugar such as chicha morada, emollient, lemonade, passion fruit or iced infusions. These alternatives are very refreshing and avoid consuming empty calories from processed soft drinks.
• Light dishes to take care of your body. Avoid fried foods and opt for healthier cooking methods such as baking, steaming or grilling. Fresh dishes such as a good ceviche are ideal during the summer. Heavily seasoned foods are slower to digest and can upset your stomach, especially if mixed with ice-cold drinks.
• Portion control: balance in each dish. Remember that vegetables should take up half of your plate, leaving the rest for lean proteins and complex carbohydrates. This balance is key to maintaining a healthy weight and feeling full of energy.

Remember:

Prioritize your health. Follow a balanced diet, learn to combine foods properly and practice physical exercise regularly, at least 30 minutes a day.

María Teresa Zumarán
Nutritionist at Clínica Ricardo Palma