The heat brings some challenges: sleeping becomes more difficult, the sun is stronger, and appetite often changes. There are people who give up cooking during hot days and live on small things, but if you still want to eat something healthy, food choices matter.
Dietitian Lola Biggs has told Metro what she recommends eating during a heatwave and which foods she would avoid. Yes, on the list of things she doesn't suggest is one of the most classic summer pleasures: ice cream.
According to her, ice cream may seem refreshing in the moment, but it's not necessarily the best choice when it's very hot.
"It may feel like it's cooling you down in the moment, but ice cream is high in fat and sugar, which means your body has to work harder to digest it. This can make you feel hotter later," she explains.
Instead, for those who want something sweet and refreshing, Biggs suggests homemade ice cream or ice lollies . For example, you can mix frozen fruit, like berries or bananas, with Greek yogurt for a creamier texture. Another lighter option is coconut water, which is more hydrating and has less added sugar.
Another category that the dietitian would avoid during the heat is very salty foods, such as chips or salted dried fruits. They may seem perfect to eat in front of the TV, especially when there are matches now that it's the World Cup or an evening with friends, but according to her, they are not the best choice when the temperatures are high.
"In hot weather, these foods can increase thirst and contribute to dehydration. The high salt content can also promote water retention in the body, making you feel bloated," she says.
To get the same crunchy sensation, she suggests roasted chickpeas with paprika: they're easy to prepare, have protein like nuts, and contain fiber, which helps you feel fuller for longer.
White bread is another food that Biggs advises avoiding on very hot days. According to her, white bread has little water and fiber and can be heavy on the stomach, making you more sluggish in the heat. Instead, she suggests lighter alternatives, like lettuce wraps.
Green salad, for example, is about 95% water, so it's a more refreshing choice. You can top it with cucumber, tomato, feta cheese, mint, and a little lemon for extra freshness.
What can you eat for dinner when it's hot?
Dietitians suggest simple, no-fuss meals. One idea is “poke bowls,” because they’re quick to prepare and can be high in protein. She suggests using plain rice or lettuce, then adding tuna or salmon, avocado, shredded carrots, chickpeas, a hard-boiled egg, and a drizzle of sesame oil. According to her, it’s a nutritious, hydrating meal that’s ready in minutes.
Another idea is light tacos with thinly sliced ??squash, black beans, tomatoes, marinated onions, avocado, lettuce, smoked paprika and a little lime.
But the most hydrating dish, according to her, is cold gazpacho. To prepare it, you need ripe tomatoes, cucumber and red peppers, which you can put in a blender with a little salt and black pepper. Serve it cold, with some wholemeal bread or seeds, for a light but complete dinner, rich in vitamins, antioxidants and water.
In short, when it's very hot, the idea is not to not eat at all, but to choose foods that don't tire the body out more. The lighter, the more hydrating, and the less processed, the better.
