According to the leading online health and beauty company, Campylobacter is the cause of most gastrointestinal infections in the human body, followed by Salmonella, which together cause more than 15,000 poisonings per month. 1. Plan meals and schedules. On the hottest days, it's a good idea to plan your schedule so you don't overeat during the hottest hours. 2. Prioritize light and fresh meals. Prefer fresh and light meals to avoid stomach upset. Salads and cold soups such as gazpacho are excellent options as they provide a nutritious and refreshing alternative. 3. Balanced diet. It is important to ensure a balanced combination of nutrients. Foods like chicken, fish, tofu, and legumes provide the amino acids needed to repair and build tissue, while whole grains, fruits, and vegetables provide energy. Healthy fats, like those found in avocados, nuts, and olive oil, are essential for the absorption of vitamins like A, D, E, and K and for the proper functioning of your body. 4. Limit processed foods Processed foods, such as snack foods, fast foods, and packaged foods, tend to be high in saturated fat, sugar, and artificial additives. These foods do not provide the nutrients we need to stay healthy and can have adverse health effects. Choose fresh, homemade foods instead. 5. Control your salt intake. Too much salt in your diet can cause fluid retention and dehydration. Even highly processed foods contain very high amounts. Fresh herbs, spices, lemon juice, or vinegar can be used as salt substitutes. You can enhance the flavor of your food as a healthier and more flavorful alternative without going overboard with salt. 6. Listen to your body Each person is different and has different nutritional needs. In summer, you should pay attention to your body's signals and eat only when you are hungry. 7. Talk to an expert. If you have any questions, please consult a medical professional, such as a doctor, dietitian or nutritionist, for more personalized advice. Don't skip meals Eating a balanced diet and controlling intake depending on the heat at certain times of the day does not mean skipping meals. This is because the energy runs out faster during that time. Summer and the danger of poisoning The risk of food poisoning increases with high temperatures, which provide favorable conditions for the growth of bacteria and other microorganisms. Experts share some tips to reduce the risk of food poisoning during the summer. Wash your hands: Wash your hands thoroughly with soap and water for at least 20 seconds before handling food. Safe Food Handling: Kitchen surfaces and utensils must be clean before food preparation begins. Raw and cooked foods should be separated to avoid cross contamination, and separate cutting boards and knives should be used for each type of food. Maintain a cold chain: Perishable foods such as meat, poultry, fish, dairy, and convenience foods should be refrigerated at safe temperatures (4°C or below). Do not leave food out of the refrigerator for long periods of time, especially on hot days. Cook food well. This will eliminate the possibility of bacteria and other microorganisms. Using a kitchen thermometer can be very helpful in checking if the internal temperature of food is reaching the proper temperature, especially for meat, poultry, and seafood. Do not eat raw or undercooked foods, especially raw meats and seafood, undercooked eggs, and sauces and dressings that contain eggs. WATER CAUTION: Do not wash food in non-potable water, lakes or rivers. Keep an eye on your food at outdoor gatherings: Barbecues and picnics require food to be kept out of direct sunlight and stored safely. Respect expiration dates: Check expiration dates before consuming food and avoid eating food that has expired. It is also important to watch for signs of spoilage, such as bad odors or changes in the texture of the food. Diet to prevent dehydration and fatigue. Very high temperatures can cause problems like dehydration and fatigue. Hydrate correctly Heat and sweating can cause dehydration. Therefore, it is important to drink enough water throughout the day. Water is the best source of hydration. Drinking at least eight glasses of water a day is recommended, but you can also include other options to increase your fluid intake, such as sugar-free wheys and coconut water. eat fresh food Your diet should include water-rich foods like watermelon, cantaloupe, cucumbers, and oranges. These foods not only help you stay hydrated, but also provide important nutrients to keep you energized during the summer. foods rich in electrolytes Since electrolytes play an important role in nutrition, it makes sense to eat foods rich in potassium, magnesium, and sodium, such as bananas, avocados, spinach, nuts, and seeds. avoid alcohol Alcohol, among other things, causes dehydration. Since it is a harmful drink, it is recommended to limit its consumption and drink other alternative drinks such as herbal teas, mineral water and fruit shakes. Iron-rich foods Iron deficiency can cause fatigue and weakness. To avoid this, you should eat lean meats, fish, legumes, spinach, etc., and combine them with foods rich in vitamin C such as citrus fruits and peppers to increase iron absorption.