In summer it is very important to drink fluids (preferably water) and lower the risks of food poisoning while maintaining a healthy diet. Here are some basic rules: Eat little and often. Avoid heavy, spicy meals. For meals, choose salads (e.g. green beans, cucumber, peppers or tomatoes) and fish (e.g. scabbard fish, horse mackerel or sardines). Don’t stop eating soup just because it’s summer. It is a good source of hydration and you can choose cold soups (e.g. gazpacho, leek and mint soup or carrot and orange soup). You should eat fruit and summer is no exception. It should be your dessert of choice and part of your morning and afternoon snacks. Refreshing, juicy and brightly coloured, such as red fruits (cherries, strawberries, blackberries, raspberries), figs, watermelon, melon, apricots, peaches and grapes. Eat ice cream and other sweet treats in moderation . Drink plenty of liquids even if you don’t feel thirsty. Avoid sugary and alcoholic drinks. Choose water and infusions without added sugar. You can flavour your water naturally by adding a piece of lemon, orange, lime, cinnamon or mint. Make sandwiches with whole wheat or mixed bread. You can make them with a thin slice of roast meat, well-cooked chicken or egg, tuna and fresh vegetables such as tomatoes, lettuce, carrots, beetroot or red cabbage. Pack the most perishable foods (e.g. cheese, ham, yoghurt, shellfish, eggs) in coolers with ice cubes to keep them cold. Author : Alexandra Lima Meet the Nutrition team of Hospital da Luz network. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
