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Healthy eating in summer: foods to stay in shape

The summer season is a particularly popular period for food. Our appetite tends to drop but the sun allows us to enjoy fresh and healthy food. With the rising temperatures, it is pleasant to have barbecues, enjoy ice cream and drink cold and sweet drinks. What should be avoided and what should be prioritized? Here are our tips for healthy eating in the summer.

The benefits of hydration

It is well known that water is one of our best allies for our health. Being well hydrated helps to avoid the risk of kidney stones and urinary tract infections. Drinking enough also makes it possible to fight against fatigue and cramps but also to optimize one's physical and intellectual capacities. Although this is valid all year round, in summer it is particularly important to stay hydrated. It is recommended to drink between 1.5L and 2L per day. Besides, you should not wait to be thirsty to drink. That is why it is advisable to drink a small amount approximately every two hours. Hydration is especially important for children and the elderly. Tip: the color of your urine is an indicator of hydration. The lighter the color, the more it means you are getting enough hydration.
It is normal to keep thinking about work during the first days of vacation. The disconnection is done gradually and depends on each one. You have to let things happen naturally and not put pressure on yourself.

Fruits and vegetables for healthy eating

Summer gives us the opportunity to eat vegetables and fruits that are delicious, refreshing and good for our health. So let's take advantage of it!

The tomato

The tomato, undisputed star of the summer, is excellent for health. It is an antioxidant that reduces the risk of prostate cancer but also cardiovascular risks. Rich in potassium, it reduces hypertension. Being made up of 95% of water, the tomato is low in calories and helps to hydrate our body. Finally, rich in vitamin C, the tomato helps to assimilate iron and calcium.

The pepper

The pepper is the richest vegetable in vitamin C. The antioxidant properties of this vitamin help fight against premature aging, neurodegenerative diseases but also muscle, joint and cardiovascular diseases. In addition, the pepper is a good slimming ally since it is composed of 90% of water. Its fiber density also offers a real feeling of satiety while stimulating intestinal transit.


Small but powerful, the raspberry is an undeniable source of minerals, iron, calcium and vitamins (mainly C). In addition, raspberries contain ellagic acid, an antioxidant polyphenol that helps prevent the appearance of certain cancers (hepatic, colon, prostate, esophagus cancer). Finally, its low sugar level and high fiber content help regulate sugar levels and prevent the onset of diabetes.

The melon

Particularly appreciated, the melon is one of the favorites of the summer! So much the better, because this vegetable is very good for your health. Indeed, melon is rich in flavonoids. These are antioxidants that protect us against breast cancer and colon cancer, among others. In addition to this, antioxidants protect our body from free radicals emanating from pollution, chemicals or even cigarettes.

The little pleasures of summer

Eating healthy seems simple in summer, but the season is also synonymous with barbecues, tasting ice cream by the sea and aperitifs with friends. It is important to take advantage of these pleasures but be careful not to abuse them. Here are our tips for enjoying them without feeling guilty.


Cooking on the barbecue gives a good smoky taste to the food. However, cooking with charcoal is harmful to health. Indeed, the smoke released by the fat of the meat which falls on the embers are more or less rich in polycyclic aromatic hydrocarbons (PAH), and in particular in benzopyrene. These elements would be carcinogenic.


In order to reduce the danger of this method of cooking, the grill must be installed at least 10 cm from the embers, and the food cooked on them. You should also avoid heating above 220°C, and be sure to clean the grill after each use. The homemade meat marinade also naturally protects the food from toxic fumes.


Of course, it is also advisable not to abuse meat. Consider alternating with fish and adding antioxidant-rich vegetables to your barbecues.

Ice cream and sorbets

It is very pleasant to eat ice cream in the summer. This is good because ice cream is one of the lowest calorie desserts. A scoop of ice cream contains about 60 kcal, which is much less than cakes or sweet pies. However, be careful not to overuse it. On the health side, ice is a source of calcium, which helps strengthen the strength of bones and teeth. 


Between ice cream and sorbets, it is recommended to favor sorbets. Less caloric, the sorbet also offers a feeling of hydration since it is essentially composed of water and fruit. Just like ice cream, sorbet is also made with sugar. It should therefore not be abused.

summer drinks

With the heat, we tend to want to drink all kinds of beverages. Beware, however, of the abuse of sodas or industrial fruit juices, which are very loaded with sugars and therefore very caloric. Also beware of alcoholic drinks, such as beer or rosé, which are very popular in summer. Alcohol dehydrates you must therefore remember to drink water between two glasses of alcohol. 


Water is of course THE drink to consume without moderation. To vary the pleasures healthily, you can flavor your water with mint, parsley or even lemon. Homemade iced tea, without abusing the sugar of course, is also very refreshing.

In general, summer allows us to easily vary our diet. The variety is very important in order to have all the necessary nutrients for our body and to act preventively against the onset of diseases. Let's take advantage of seasonal fruits and vegetables! /prevention/in-summer-what-foods-to-prefer