Proper and Healthy Nutrition in the Summer Months

On hot summer days, loss of water and minerals in the body combined with changes in eating habits bring about numerous health problems. Özge Yılmaz, Nutrition and Dietetics Specialist at Maltepe University Faculty of Medicine Hospital, emphasized that healthy and balanced nutrition is the solution to problems starting with fluid loss, issued warnings regarding food poisoning and provided important information.

Pay Attention to Eating Habits During Summer Months

Yılmaz drew attention to health problems such as high blood pressure, drops in blood sugar, and edema that emerge in summer along with increased fluid requirements, and offered recommendations regarding nutrition in hot weather. Noting that problems related to diabetes are frequently seen in summer months along with rising blood pressure, Yılmaz stated, "Problems begin due to poor nutrition, excessive consumption of refined sugar, fruit juices and sweets. To prevent this, eating snacks between meals, not eating fruits alone, and consuming them with fatty protein yogurt and walnuts with fatty seeds will prevent diabetes."

Blood Sugar Control Is Important

Yılmaz noted that dried fruits and ayran as healthy snacks can be consumed between meals to balance sudden drops in blood sugar, whole grain and rye breads can be preferred, and confectionery and sweets should be avoided. Yılmaz stated, "Pickles, preserved foods, chips and above all salty foods should not be eaten to avoid blood pressure and edema problems. Red meat can be eaten twice a week, while fish, chicken and turkey meat are preferable on the remaining days. Meats should be cooked using methods such as grilling and steaming rather than frying. Instead of pastry desserts, ice cream, fruit salads and milk-based desserts should be consumed. We recommend cooking vegetables instead of fried vegetables."

Summer Allergies Warning

Yılmaz noted that allergies are one of the issues that require attention during summer months, and stated that allergies can develop due to excessive consumption of fruits and vegetables. Emphasizing that allergies to red fruits and vegetables stand out especially in children, Yılmaz said, "For example, strawberry, tomato and cherry allergies are most frequently encountered. When their processed versions are consumed, such a situation does not occur. For instance, tomato juice or strawberry jam is not allergenic, but allergy can appear when fresh strawberries are eaten. There are tests for allergies, but by knowing ourselves, that is through trial and error, we can also find out what causes allergies."

Food Poisoning Increasing

Drawing attention to food poisoning, which is among the most frequently reported complaints as temperatures rise, Yılmaz stated, "Meat, fish, poultry, cooked potatoes, eggs and dried legumes can spoil very quickly with heat and can cause food poisoning. This should be taken into account. The expiration dates of purchased products should also be checked. Poisoning symptoms include nausea, vomiting and diarrhea. It is important that vegetables and fruits to be consumed are washed thoroughly with water, that water does not contain various microorganisms, and that foods containing substances such as mayonnaise and cream are consumed without being kept."