As the temperatures climb and the sun shines brighter, our dietary needs often shift to help us stay hydrated, energized, and nourished. Hot weather can challenge our eating habits, but with the right strategies, you can make the most of summer’s bounty and keep your body feeling well. Here’s a guide to navigating nutrition in hot weather and ensuring you stay cool, calm, and nourished.
1. Hydration is Key. Eat water-rich foods. Fruits and vegetables with high water content can help with hydration. Incorporate cucumbers, watermelon, strawberries, and oranges into your meals and snacks. These foods not only help with hydration but also provide essential vitamins and minerals.
2. Light and Cool Meals. Heavy, hot meals can feel overwhelming in warm weather. Instead, focus on lighter dishes that won’t weigh you down. Salads, chilled soups, and raw veggies are great options that are both cooling and nutritious.
- Try chilled soups. Gazpacho and cucumber soup are excellent choices.
- Add in fresh salads. Create hearty salads with a base of leafy greens topped with a variety of colorful vegetables and added proteins like grilled chicken or chickpeas. Toss in some fresh herbs and a light vinaigrette for added flavor.
3. Balance Your Nutrients. Include electrolytes. When you sweat, you lose electrolytes such as sodium, potassium, and magnesium. To replenish these, include foods rich in electrolytes in your diet. Bananas, avocados, and leafy greens are excellent sources.
Take Note: While “eating light” feels better in hot weather, you should also include fats and proteins to keep your energy levels stable. Opt for lean proteins like chicken, fish, beans, and tofu, and include fats from sources like avocados, cheese, nuts, and seeds.
Information gathered and adapted from:
Evolution Dietitians
Chilled Gazpacho Soup
Ingredients
1 Tablespoon extra virgin olive oil
3 large garlic cloves, minced
6 large ripe tomatoes, peeled and chopped
1 yellow bell pepper, cored, seeded, and chopped
1 yellow onion, peeled and chopped
1 large cucumber, peeled and chopped
1/4 cup plus 2 Tablespoons white wine vinegar
1 slice sourdough bread, crust removed, soaked in water, and squeezed dry
1/2 teaspoon salt
1/2 teaspoon black pepper
Directions
1. In a small pan, heat the olive oil. Add the minced garlic and sauté for about 1 minute, until slightly brown. Set aside.
2.In a large bowl, mix together tomatoes, yellow peppers, onions, cucumbers, vinegar, bread, and sauteed garlic and oil.
3.In batches, puree the mixture in the blender until very smooth. Pour into a large bowl. Season with salt and pepper.
4.Place soup in the refrigerator and chill for at least 1 hour or up to overnight.
5.Ladel into bowls and enjoy!
Recipe makes: 6 servings
Nutrition Information:
We believe focusing on numbers can harm our relationship with food. If your medical condition requires you to know of specific nutrition information, please contact us at info@evolutionrd.com.
Recipe adapted from:
https://cookeatshare.com/recipes/chilly-gazpacho-soup-delicious-for-the-hot-days-of-summer-572038
