Many people do not realize that most health problems stem from unhealthy behaviors, especially regarding dietary habits and mistakes, with the summer season being particularly associated with these errors. According to nutrition expert Ahmed Sabry, one of the most common nutritional mistakes in summer is delaying meals due to a lack of appetite or hunger. Some may limit themselves to just one or two meals a day while drinking little water. Conversely, people often consume large quantities of fruit that are high in sugars, such as grapes, figs, and dates, along with excessive salt in fast food, accompanied by large amounts of soft drinks and neglecting exercise, all under the pretext of summer heat. Consuming heavy foods, especially at dinner, can lead to serious health issues, particularly for the elderly.
Sabry stated in exclusive comments to Sky News Arabia that correcting these mistakes is imperative, and achieving balance in meals without skipping any of the three main meals is necessary.
### Healthy Meals
Nutritional consultant Nahla Abdel Wahab discussed the importance of following a suitable healthy meal plan for summer, emphasizing the need to drink a cup of water every half hour, especially between breakfast and lunch. She explained that breakfast could consist of a cup of yogurt and a little fruit, while lunch should include a large salad composed of cucumber, lettuce, onion, radishes, ginger, and garlic slices with lemon juice, vinegar, and pieces of apple. Lunch may also feature a dish of vegetables baked in the oven, accompanied by grilled pieces of small meat, a quarter chicken, or fish. Dinner can consist of a cup of yogurt and a salad to compensate for the calories lost, alongside half an hour of exercise to help the body burn calories.
Abdel Wahab noted that a healthy diet throughout the day should include protein and healthy fats, such as nuts, and if butter is used, it should be in small amounts, while avoiding oils.
### Alternative Diet
Another dietary plan she mentioned includes breakfast consisting of two eggs in an omelet form with a small piece of butter and slices of cucumber. Lunch might consist of a variety of vegetables like zucchini and broccoli, preferably excluding potatoes and carrots, along with a bowl of cabbage soup which aids in cleaning the stomach and weight loss. She warns against excessive sugar intake, as it can lead to arterial stiffness, high cholesterol, and even gout.
Abdel Wahab recommends drinking water infused with lemon slices, cinnamon sticks, or mint, as this combination promotes skin clarity and helps maintain vitality.
### Exercise, Water, and Healthy Food
Similarly, nutritionist and obesity consultant Linda Jad Al-Haq advises those with diabetes, hypertension, and immune, liver, and kidney diseases to be particularly careful in consuming healthy foods that are as free as possible from sugars. She emphasizes the importance of drinking plenty of water to prevent dehydration and encourages light walking without overexertion. She also recommends focusing on breakfast and lunch as the foundational meals for the day, especially since many tend to delay meals during high summer temperatures.
