Small portions and low in fat: This is how you eat right in the heat

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In fact, we instinctively reach for the right foods like fruit or vegetables more often in the summer. Few could order a juicy roast for lunch in the scorching heat.

Many people lose their appetite, especially in the midday heat. Then it’s more likely to get hit at the evening barbecue. However, this can affect your sleep at night. Many people sleep less after eating a high-fat meal before bed. Light meals such as fish or rice with vegetables are more suitable – just as our southern neighbors in Italy or Spain do. But even a small, low-fat steak with a salad is usually well tolerated.

In general, high-fat foods should be avoided in hot weather. At high temperatures, heat builds up in the body and strains the circulatory system. If you eat heavy food afterwards, you are challenging your circulatory system as it has to be laboriously digested by the body.

Fruit is a good choice for a light lunch or as a snack between meals. It provides water as well as vitamins and minerals. Melons, tomatoes, cucumbers or citrus fruits are especially good for providing the body with extra fluid.

Yogurt is also good for high temperatures because it contains lots of easily digestible protein. It puts less strain on the circulatory system and digestion. It is ideal for a mild hunger, especially when used with fresh fruits. It is generally recommended to eat several small portions spread throughout the day in hot weather. A big, heavy meal on a hot summer day can feel heavy on our stomach for a few hours.

You have to make sure you drink enough in the summer – every child knows that. It can be three liters or more when it’s very hot. It is important to drink a lot, especially while exercising. Depending on the type of sport, fluid loss can reach up to 2.5 liters per hour.

It is important not only how much is drunk, but also what is drunk. Optimal thirst quenchers are tap and mineral water, unsweetened herbal and fruit teas or diluted fruit juices. They contain minerals and provide vitamins lost through perspiration. Additionally, they are low in sugar.

While beer is a part of every true summer barbecue, like the air you breathe, it’s hardly suitable as a thirst quencher. Just like with sweet drinks, you give your body unnecessary energy. Also, alcohol goes to your head faster in the heat.

Coffee is also only partially suitable as a thirst quencher. Caffeine stimulates circulation and thus promotes sweating. Even on a normal day, you should not drink more than three or four glasses.

Source : Blick