With the arrival of good weather, the increase in daylight hours and the holidays, our rhythm of life inevitably changes and, with it, our diet. This is exacerbated by heat waves, which can cause a decrease in appetite and put stress on our bodies. But these almost forced changes are also an opportunity to better nourish ourselves.
It is best to follow a varied and balanced diet, with a Mediterranean pattern. Preferably, our intakes throughout the day should be light and fresh: we should avoid very copious and high-fat meals or exceed the consumption of protein from large animals.
Beef and lamb, for example, contain very complex and complete proteins that are difficult for our digestive system to digest. This process requires a lot of energy, which is dissipated as heat. It is known that the internal temperature of the organism can rise up to 2ºC one hour after taking a meal with abundant fats and/or complex proteins. It is convenient, then, to look for foods with a good nutritional profile that make it easy for our body.
But not only does man live on bread: we will also choose foods that have more water; or, at least, that in their cooking they do not lose it so much. A good idea would be to prepare dishes that can be eaten raw or with as little preparation as possible.
Few food groups can be eaten without cooking, right? Indeed, we will prioritize vegetables and fruits on the menu. We can accompany them with whole grain cereals (rice, pasta), legumes as a protein option of preference, eggs, fish and meat (preferably poultry).
Thus, gazpacho, cold vegetable soups or creams can be great allies in our diet during sweltering hot days. It is also a very good idea to eat salads, carrot or pepper crudités, legume salads…
The main dishes can be simple meat stews that help to retain water making the meat juicier, grilled fish or a simple boiled egg to accompany our vegetables. And for dessert, seasonal fruits such as melon, watermelon, mango, nectarines, etc.
That is the question (although not the most relevant one). Food eaten very cold seems at first glance the best option in the face of heat: there is no more refreshing sensation than the first little tastes of ice cream. However, science tells us that foods at very low temperatures can be counterproductive in our quest for a comfortable body temperature.
Under normal conditions, our internal temperature ranges between 36.5 and 37 ºC, so an ice cream must be tempered and heated before starting its journey through the intestine, expending extra energy.
We can learn from some cultures in desert areas that drink teas and infusions are among their customs. In this case, it is a good idea, because they easily generate sweat, which will cool the skin and improve the thermal sensation. But it is not essential either: having drinks or food at the same time will be more than enough.
Water is essential for life and the recommendation of the European Union experts continues to be to consume between 2 and 2.5 liters of water per day in the general population, including that present in food and paying special attention to children and the elderly. In very hot weather, we sweat and perspire more, so that amount of water may not be enough to counteract the loss of minerals and electrolytes.
It can be a good resource to eat small intakes of fruits or vegetables (tomato, cucumber) rich in this vital liquid during the day. In addition, we can add natural flavorings to the water, such as some crushed fruit (strawberries, raspberry, orange) or a few drops of lime or lemon to make it more appetizing. What is not advisable is to consume a lot of juices or soft drinks, since their excessive sugars can also increase our body temperature.
On the other hand, 15% of adults use alcoholic beverages as their first option to counteract the heat. However, one of the negative effects of alcohol is the dilation of our blood vessels. This increases the temperature of the skin and, with it, the subjective sensation of heat.
Heat waves are a challenge that generates the need to adapt to the climate in various ways. A diet rich in fruits and vegetables, light and fresh, will be just as important as staying hydrated and protected from the sun’s rays.
This article was originally published on The Conversation.
