What to eat in the summer? Here are some tips for a healthy and proper nutrition

The climate of our country is increasingly approaching the tropical heat does not let up and it is mainly elderly suffer more. Proper feeding, even in summer, is an essential ingredient to retain a good health. Nutritionists agree that it is first necessary not to never miss the water body. The greatest risk, especially in the elderly, dehydration and this is why, the person of a certain age not easily feel thirsty; a simple strategy, to be implemented in these cases to chill two bottles of mineral water and occasionally drink a glass, to consume it entirely at the end of the day. Any water goes well, also that of the tap, unless there are pathologies particular, indicating a consumption of another type of water. Do not forget, in fact, that water is a real food, consisting not only of H2O, but rich in mineral salts, very important for the organism, especially the elderly. 

Introduce, therefore, plenty of fluids, but attentive to sodas and too cold, if it is true that give a refreshing momentary, can cause complications important, such as congestion. Moderation with fruit juices, which are rich in sugar and up caloric intake, as well as being less refreshing. Remember that everything that is not Water is "calorie". Avoid alcoholic beverages, which increase sweating and feeling of warmth and limit coffee. 

Hydration can also be delivered from fruits and vegetables, which contain up to 80% of liquids; these are rich in minerals, vitamins, antioxidants and fiber, which together with water they allow a good functioning gastrointestinal. Do not forget that metabolism is slowed down in the elderly and is therefore frequent constipation, which worsens dehydration conditions.

As for the power, a good plate of spaghetti Never miss table, because it satisfies without weighing it down. Beware, however, condiments too elaborate, rich fat and spicy; prefer tomato and basil to the sauce. As second is best to consume the fish to meat, more digestible and rich in polyunsaturated fatty acids, important because they protect from degenerative disease and Elder.

Even the ice creams can be consumed, but those to the fruit, the more water-rich and less caloric ".

THE TEN GOLDEN RULES

1. Drink plenty of water, at least two liters a day

2. Moderate your intake of fruit juices, high in calories

3. Limit sodas

4. Pay attention to the frozen drinks

5. Avoid alcoholic beverages  (Yeah Right!)

6. Limit your intake of coffee

7. Eat plenty of fruits and vegetables

8. light meals, preferring pasta and fish to meat

9. Avoid processed foods and spicy

10. Yes to ice cream but prefer those fruity

Fonte:http://www.studiosana.it/resources/docs/documentiDivulgativi/Cosa%20mangiare%20in%20estate.pdf