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Summer Appetizing Collection
In summer, it's common to experience a reduced appetite and feel sluggish or tired. Many people struggle with eating well during the hot season, which can lead to weight gain if not managed properly. So, how can you stay healthy, avoid overeating, and keep your body in shape during the summer?
One of the reasons people don't eat much in summer is because the body naturally reduces its calorie needs as temperatures rise. According to Japanese nutritionist Shi Yongrong, for every 10°C increase in temperature, the body’s caloric requirement drops by about 70 calories. This makes people less hungry and less motivated to eat.
Dehydration is another factor. Even though you might not feel thirsty in air-conditioned spaces, your body can still be slightly dehydrated, which affects your appetite. Plus, many people reach for sugary drinks when they're hot, but sugar acts as an appetite suppressant. It quickly enters the bloodstream, making you feel full and reducing your desire to eat real food—creating a cycle that can lead to poor nutrition.
Smart summer eating involves being mindful of what you consume. For example, instead of reaching for cold drinks like bubble tea, soda, or ice cream, which are high in calories, try drinking boiled or mineral water. At first, it might feel unusual, but over time, your taste buds will adjust, and you’ll crave fewer sugary beverages.
Mung bean soup and red bean soup are popular summer drinks, but they can be just as sugary as rice. If you enjoy them, consider reducing your main meal intake by a quarter or using low-fat milk and adding some fruit instead of sugar to make them more nutritious.
Sandwiches may seem light, but store-bought ones can be high in calories. Opt for lower-calorie options like chicken, seafood, or ham salad sandwiches, and add fresh veggies like lettuce, cucumber, and tomato for a healthier, more refreshing meal.
Fruits are abundant in summer, but they also contain natural sugars that can raise triglyceride levels. A better choice is to eat more salads with fresh vegetables, which are low in calories and high in nutrients.
Drinking fresh milk as a substitute for water is tempting, but too much protein can interfere with calcium absorption. Experts recommend limiting milk intake to two or three cups per day.
To improve your appetite and energy levels, drink a glass of water an hour before meals. This helps rehydrate your stomach and stimulates digestion. Also, ensure you’re getting enough B vitamins, especially B1 and B2, which help convert food into energy. Vitamin B1 is found in whole grains, soy, and pork, while B2 is rich in dairy and leafy greens.
Niacin (B3) is also important, as it supports metabolism and helps reduce irritability and anxiety—common issues during the hot months. Foods like meat, fish, and legumes are good sources.
By making smart choices and focusing on nutrient-rich foods, you can enjoy a healthy, energized summer without sacrificing your well-being.