Hello, nice to meet you here!
How can we help you?
With the arrival of summer, many people are considering taking more care of their diet to feel better, with more energy and lightness. In this article we explain how to prepare satisfying, healthy and balanced meals where rice is a great ally. We also clarify that there are no miracle recipes: taking care of yourself is a matter of consistency, good habits and, whenever necessary, professional advice.
• Prioritize fresh and seasonal foods: Summer fruits and vegetables such as tomatoes, cucumbers, melons, watermelons or zucchini are ideal because they have a high water content and are very light. In addition, they provide essential vitamins and antioxidants.
• Include quality carbohydrates: Rice, especially in its wholemeal or organic version, is an excellent source of energy for day-to-day life. It is satiating, helps to avoid snacking between meals, and can be prepared in many ways and very easily. Combine it with proteins and vegetables to obtain a complete dish.
• Combine macronutrients well: Meals that include proteins (such as eggs, legumes, white fish or white meat), healthy fats (extra virgin olive oil, avocado, nuts) and carbohydrates (such as rice) are more satiating and prevent blood sugar spikes and drops.
• Avoid restrictive diets: Reducing calories too much or eliminating food groups can cause adverse effects such as the famous rebound effect, fatigue or nutritional deficits. A balanced diet must be sustainable and adapted to your lifestyle.
• Maintain good hydration: It is essential to drink water throughout the day. You can also hydrate yourself with cold infusions, gazpachos with little oil or natural smoothies. Avoid soft drinks with sugar or alcohol, which can dehydrate and provide sugars that the body does not need.
• Move every day: You do not need to do intense sports every day, but you do need to stay active. Walking, swimming, doing pilates or cycling are gentle but very beneficial options. Physical exercise improves metabolism and helps you feel better emotionally. Apart from helping to keep the calories needed for day-to-day life in check.
• Consult a health professional: Before starting any major change in your diet, it is advisable to talk to a dietitian-nutritionist. Each body is different and a specialist will be able to guide you according to your needs. Avoid reusing other people's diets or plans that you see on the internet. To do things right, a specialist is key in this process.
• Add cooked chickpeas, diced red pepper, cucumber, grated carrot and fresh spinach leaves.
• Prepare a sauce with low-fat natural yogurt, lemon juice, olive oil, salt, pepper and a little cumin.
• Mix everything and keep it in the refrigerator for a while before serving.
It is a rich option in fiber, vegetable proteins and perfect to take to work or for a picnic.
• Add canned tuna (better in natural form, in olive oil it has more calories), sliced avocado and cherry tomatoes cut in half.
• Complete with sesame seeds and a drizzle of olive oil and apple cider vinegar.
It is a quick and complete recipe, rich in healthy fats and ideal to fight the heat.
• Sauté it in a pan with a small spoonful of olive oil until golden brown.
• Add zucchini and carrots cut into thin strips, and finally add the cooked rice.
• Stir everything for a few minutes and serve with a few drops of lime.
It is a vegetarian dish, rich in protein and with an exotic and refreshing touch.
Taking care of your diet in the summer does not mean going hungry or giving up taste. With ingredients like Montsià rice you can prepare complete, nutritious and delicious dishes that help you feel good inside and out. And remember: there are no magic formulas. Consistency, a balanced diet and physical activity are the basis of a healthy lifestyle.
1. Myths of “miracle diets”: why they don’t work
Many diets promise quick and spectacular results, but they are often unbalanced, difficult to maintain and can put your health at risk. The key to maintaining your weight is not to eliminate foods, but to learn to eat intelligently and adapted to each person’s needs. Age, weight, height, pace of life... These are some of the important factors to take into account when planning proper nutrition.2. Rice: a filling and nutritious food
Rice, especially in its whole grain versions, provides complex carbohydrates that help keep us full for longer. In other words, our body digests it more slowly, which means we don't get hungry as quickly. In addition, it is easy to digest, versatile and combines with all kinds of healthy foods such as vegetables, legumes or fish.3. Keys to eating in a filling and healthy way in summer
When the heat arrives, we often lose our appetite or change our eating habits. But it is important to maintain a balanced diet to feel good and avoid the temptation to eat processed products or sugary soft drinks. Here are some practical tips to take care of yourself by eating well:• Prioritize fresh and seasonal foods: Summer fruits and vegetables such as tomatoes, cucumbers, melons, watermelons or zucchini are ideal because they have a high water content and are very light. In addition, they provide essential vitamins and antioxidants.
• Include quality carbohydrates: Rice, especially in its wholemeal or organic version, is an excellent source of energy for day-to-day life. It is satiating, helps to avoid snacking between meals, and can be prepared in many ways and very easily. Combine it with proteins and vegetables to obtain a complete dish.
• Combine macronutrients well: Meals that include proteins (such as eggs, legumes, white fish or white meat), healthy fats (extra virgin olive oil, avocado, nuts) and carbohydrates (such as rice) are more satiating and prevent blood sugar spikes and drops.
• Avoid restrictive diets: Reducing calories too much or eliminating food groups can cause adverse effects such as the famous rebound effect, fatigue or nutritional deficits. A balanced diet must be sustainable and adapted to your lifestyle.
• Maintain good hydration: It is essential to drink water throughout the day. You can also hydrate yourself with cold infusions, gazpachos with little oil or natural smoothies. Avoid soft drinks with sugar or alcohol, which can dehydrate and provide sugars that the body does not need.
• Move every day: You do not need to do intense sports every day, but you do need to stay active. Walking, swimming, doing pilates or cycling are gentle but very beneficial options. Physical exercise improves metabolism and helps you feel better emotionally. Apart from helping to keep the calories needed for day-to-day life in check.
• Consult a health professional: Before starting any major change in your diet, it is advisable to talk to a dietitian-nutritionist. Each body is different and a specialist will be able to guide you according to your needs. Avoid reusing other people's diets or plans that you see on the internet. To do things right, a specialist is key in this process.
4. Fresh and satisfying recipes with rice for this summer
Rice is a very versatile ingredient that can be part of refreshing and balanced dishes. Here are three easy-to-prepare ideas, full of color and flavor, that will help you take care of yourself without getting bored:Brown rice salad with vegetables, chickpeas and yogurt sauce
• Cook brown rice and let it cool completely.• Add cooked chickpeas, diced red pepper, cucumber, grated carrot and fresh spinach leaves.
• Prepare a sauce with low-fat natural yogurt, lemon juice, olive oil, salt, pepper and a little cumin.
• Mix everything and keep it in the refrigerator for a while before serving.
It is a rich option in fiber, vegetable proteins and perfect to take to work or for a picnic.
White rice bowl with tuna, avocado and cherry tomatoes
• Use cooked and cold white rice as a base.• Add canned tuna (better in natural form, in olive oil it has more calories), sliced avocado and cherry tomatoes cut in half.
• Complete with sesame seeds and a drizzle of olive oil and apple cider vinegar.
It is a quick and complete recipe, rich in healthy fats and ideal to fight the heat.
Stir-fried rice with tofu, zucchini and carrot with ginger
• Cut the tofu dice and marinate it with soy sauce and a little grated ginger.• Sauté it in a pan with a small spoonful of olive oil until golden brown.
• Add zucchini and carrots cut into thin strips, and finally add the cooked rice.
• Stir everything for a few minutes and serve with a few drops of lime.
It is a vegetarian dish, rich in protein and with an exotic and refreshing touch.
Taking care of your diet in the summer does not mean going hungry or giving up taste. With ingredients like Montsià rice you can prepare complete, nutritious and delicious dishes that help you feel good inside and out. And remember: there are no magic formulas. Consistency, a balanced diet and physical activity are the basis of a healthy lifestyle.