Planning a wholesome diet for summer


Taking care of your fitness and health is even more important during the summer than on any other day. Eating healthier food can really boost your immunity and overall well being. Wedding Affair presents certain tips for you to take care of your diet and fitness in day to day life during summertime. Have a look at this list!

Strategising the use of ingredients

Use fresh ingredients and those that have a shorter shelf life first. If fresh products, especially fruits, vegetables and reduced-fat dairy products continue to be available, prioritize these over non-perishables. Limited access to fresh foods may compromise opportunities to continue eating a healthy and varied diet. Frozen fruits and vegetables can also conveniently be used over longer periods of time and often have a similar nutrient profile to fresh foods. To avoid food waste, you may consider freezing any leftovers for another meal for a more wholesome diet. (Source: WHO)


Reduce the salt intake

One must use less salt during cooking and preparing food and use iodized salt in their diet. Check the labels on food and choose products with lower sodium content. As long as you can, limit processed and prepackaged foods, which can be full of hidden sodium. Remove the salt shaker from the table, and instead use fresh or dried herbs and spices for added flavour. (Source: NHP)

Consume whole grains

Switch from a refined-grain food to a whole-grain food. For example, choose whole-wheat bread instead of white bread. Read the ingredients list and choose products that list whole-grain ingredients first. Look for things like: “whole wheat,” “brown rice,” “bulgur,” “buckwheat,” “oatmeal,” “rolled oats,” quinoa,” or “wild rice”. These are great for your diet.

Use of ground flax seeds

Do this every time you reach for yoghurt or order a smoothie. Adding 2 tablespoons of flaxseed adds 4 grams of fibre, 2.4 grams of healthy plant omega-3s fatty acids, and some healthy phytoestrogens (lignans) to your snack.

Preparing meals at home

During regular daily life, many individuals often do not have the time to prepare home-cooked meals. Spending longer periods of time at home may now offer the possibility to make those recipes you previously did not have time to make. Many healthy and delicious recipes can be found online for your diet. Take advantage of the wealth of freely available information, and experiment with the ingredients you can access, but remember to keep in mind the principles for healthy eating offered in this guidance. Some examples of healthy recipes with accessible ingredients may also be found below. (Source: WHO)

Lean Proteins

Protein foods group includes not only meat, poultry, and seafood, but also dry beans or peas, eggs, nuts, and seeds. Select leaner cuts of ground beef (where the label says 90% lean or higher), turkey breast, or chicken breast. Add the lean ones to your diet.

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