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Healthy eating during summer vacation: don't miss fruits, yogurt and



We are enjoying the holidays of  summer and many families decide to spend these days on the beach, some in hotels and others renting a vacation home.


In all cases, it is important to define the foods and drinks that we are going to prepare and eat during this period. It is advisable to prepare in advance the menus that will be consumed at each feeding time so that they are in accordance with the time of year and the climate of this time.


For Francisco Herrera Morales, nutritionist at Dos Pinos, the ideal is to achieve a balanced eating plan, so it is important to consider the following:


  • Include water and sugar-free drinks such as drinks with fruits and vegetables (cucumber, celery).

  • Include dairy products in snacks, an excellent option is yogurts in personal presentation to easily transport.

  • Select seasonal fruits, they can be taken whole or chopped depending on the type.

  • If you think about packaged foods, it is best to select those that are healthier, preferably baked and not fried (low-fat corn rusks, baked potatoes, popcorn or sesame sticks).

  • An important source of energy is granola bars, oatmeal cookies, dried pineapple or raisins, which are ideal for snacks.

  • Pack vegetables such as carrots, broccoli or celery in small portions to eat as snacks.


If we plan to spend the day on the beach, pools or rivers, consider bringing nutritious snacks that resist heat and are easy to transport.


Nutritionist Francisco Herrera Morales recommends the following foods for a day at the beach:


Vegetables:They can be incorporated alone as snacks or incorporated into fruit smoothies.  


Nuts: A very good and also healthy option like almonds, peanuts, sunflower seeds and cashew seeds that will provide you with an excellent source of energy.


Fruit:You have to take advantage of seasonal fruits, therefore, you can include mango, pineapple, watermelon, melon and others. They can be taken in whole pieces or as a fruit salad to provide vitamins, minerals, fiber and water to the diet.


Yogurts:They are complete foods, very rich in calcium and proteins, which is why they are a perfect complement to eat on the beach or by the pool.



Let's stay hydrated


Body water plays a fundamental role in regulating body temperature, which must be maintained between 36 and 37 degrees. In summer or when doing intense exercise, it evaporates through the skin with sweat.


“Many healthy people can stay hydrated by drinking water and other liquids whenever they feel thirsty. For some people, less than eight glasses a day may be enough. But other people may need more, especially if they are physically active. You can select fruit-based drinks or packaged drinks without added sugar (teas, 100% fruit juices),” said Francisco Herrera Morales.


It is important to hydrate before, during and after exercise. In general terms, it is advisable to drink 500 ml two hours before exercise, between 100-150 ml every 15-20 minutes during exercise, and 500 ml after exercise.

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