Optimal nutrition during heatwaves: Essential tips from nutritionist
Foods to prioritize during high temperatures (Photo: Freepik)
During intense heat, it is important to adapt your diet and eating habits to maintain health and ensure optimal hydration. A nutritionist has listed the foods that should be prioritized, according to Ukrainian nutritionist Olga Bezugla.
Eating regimen
Frequent and small meals
According to the expert, it is better to eat small portions of food during the heat. It is worth doing this more often to avoid overloading the body and avoid feeling heavy in the stomach.
This will help maintain energy and avoid discomfort from overeating.
Three main meals
If you prefer a traditional eating regimen with three meals a day, you can continue this in hot weather.
It is important to avoid overeating and ensure sufficient water intake throughout the day to maintain hydration and health.
Light dinner
Have a light dinner, especially on hot days. Heavy food in the evening can complicate the process of falling asleep and raise body temperature, which is undesirable in high outdoor temperatures.
Priority foods
Watery fruits and vegetables
Watermelon, cucumbers, tomatoes, berries, peaches, and other similar foods help with hydration.
Light proteins
Chicken, fish, seafood, and legumes - these foods are easier to digest and do not create a feeling of heaviness.
Whole grains
Such products provide energy and contain a lot of fiber, which helps with digestion.
Water balance
It is important to drink water throughout the day, even if you do not feel thirsty.
It is recommended to drink at least 2-3 liters of water a day, depending on your activity and external temperature.
Limit alcohol and caffeine
Such drinks can contribute to dehydration.
What to eat
Legumes
Include filling foods in your diet - legumes.
They contain a lot of protein and fiber, which helps you feel full longer.
Nuts and seeds
These products are rich in fats and proteins, which also contribute to long-lasting satiety.
Avoid spicy and fatty foods
Such dishes can cause dehydration and severe discomfort.
Eat slowly and chew thoroughly
This habit will help with better digestion and absorption of nutrients.
Avoid overeating
Digesting food requires energy and produces heat. When the body tries to cool itself on a hot day, additional heat from digesting food can overload the thermoregulation system, making it more difficult.
The nutritionist noted that not eating during extreme heat is normal. However, completely avoiding food can lead to several negative consequences: an energy deficit of nutrients and reduced hydration.
