Nutrition advice for healthy summer eating and appetizers

Nutrition experts provide guidance on selecting healthier food options for summer meals and appetizers. To avoid the high caloric content, excessive sugar, and low-quality fats found in industrial sauces, experts recommend homemade alternatives.

Dietitian Sergio Frutos advises caution with commercial sauces that may use refined oils instead of extra virgin olive oil or contain high levels of salt and sugar. For lighter textures, using ingredients like yogurt, Greek yogurt, or blended cheese is suggested as a lower-calorie substitute for heavy oils. If a sauce requires thinning, adding water, broth, or juice is preferable to adding more fat.

Regarding appetizers, the ‘gilda’—a combination of stuffed olives, piparra peppers, and anchovies—is highlighted as a nutritious choice. Nutritionist Victoria Belda notes that this snack provides high-quality proteins from anchovies and healthy fats from olives, while remaining low in carbohydrates and offering a satiating effect.