We know that the sun, the beach and the good weather make maintaining a balanced and healthy diet much more complicated. We go out more for lunch or dinner, afternoons on terraces, beach bars... In short, our routine changes with greater excesses.

Improving our eating habits in summer is possible if we eat with our heads and apply common sense, today we want to help you with these 10 basic tips to take care of your diet At this time of year:

1- Stay well hydrated. Drink 2-3 liters of water a day. Always have a bottle of water on hand, so we avoid forgetting to drink and confusing thirst with hunger. Did you know that when you feel thirsty it means that you start to be dehydrated? 💦

2- Make sure you cover your protein requirements. They will help you stay satiated and maintain your muscle mass. You can take one of our Mini Whey in your bag or in your travel suitcase. 

3- If you like sweet desserts, turn to fruit, yogurt, infusions and coffee. 

4- Take advantage of the amount of fruit so good that we have in summer so that they become your favorite snack and even version it and make ice cream with them. 

5- Before deciding where you are going to eat, take a look at the menu or a la carte they have to see if it suits your tastes and brings you closer to your goal.

6- If you are going to eat out, always ask for a first course of vegetables: Grilled vegetables, raw (salad), steamed, grilled... it will help you fill up and it is a great source of nutrients and fiber. A second course in which half of the plate is made up of vegetables, a quality garnish with a source of carbohydrates such as a roast potato and a quarter of protein cooked healthy, avoiding fried foods or tempuras and prioritizing the grill, the oven, the steam…

7- Accompany your plate with a source of healthy fat such as extra virgin olive oil, avocado, nuts, olives...

8- Avoid alcohol and sugary soft drinks. Limit them to sporadic occasions. Use water, ice water, lemon, cucumber... sparkling water, sparkling water and lemon, hot or cold infusions, coffee... and if one day you feel like it, you can have a sugar-free soft drink. 

9- Version your favorite recipes. Instead of eating a less nutritionally interesting sugary ice cream, prepare a healthy ice cream with fruit or protein powder, a splash of water and cover it with dark chocolate and even some nuts, nothing to envy and much better! 😋

10- And above all... Enjoy and find your balance! ⚖️