Rearranging Your Meals: A Guide to Serving Dinner as Fish and Lunch as Salad

In a heatwave, our body operates differently. We perspire, blood thickens, and our hunger dwindles. Yet, we gotta eat! So, how can we consume right for heat resistance? Dr. Tatiana Solntseva, a physician, dietician, and candidate of medical sciences (FGBUN "FIC of Nutrition and Biotechnology") shares these wise words.

Eat small, eat often

It's best to stick to a fractional eating schedule, nibbling meals in small portions – approx. 4-5 times a day. Shift protein-rich foods (meat, fish, hearty dishes) to cooler moments – mornings or evenings. In the heat, bite-sized oven-baked meat or grilled pieces are appropriate choices. Opt for fish, lean poultry, low-fat beef, and offal (like liver, a source of iron and vitamins A and B) to meet your protein needs[1][2].

You need protein, even on a beach trip

Studies prove that the protein demand in summer heat and physical activities can outshine the cold-season levels[3]. Your body shed loads of minerals through sweat – sodium, potassium, magnesium, and so on. Sweat glands can secrete up to 30ml of sweat per minute, utilizing up to 18kcal per minute, particularly during workouts in hot weather.

Protein, as fish, poultry, cottage cheese, serves as body material for our tissues, maintaining muscles and replenishing losses[4]. Thus, it's essential not to omit protein from your summer diet. Sweating can even help weight loss, but overexertion should be avoided, and water supplementation is vital to balance the lost fluids[1][5].

Less calories, more H2O

However, fewer calories are required during the summer as our metabolic rate decelerates. The body doesn't have to burn as much "fuel" to warm up, so appetite often weakens[6]. But, in hot weather, the body switches to cooling (excessive sweating), and energy is spent on this process. Thus, fasting isn't suggested since the body needs calories to accommodate living comfortably in the heat.

Lastly, stay hydrated! Don't forget to drink water regularly and adequately. Dehydration affects digestion: the intestines start to slow, food stagnates, constipation occurs. And dehydration, especially in the heat, is a severe threat[8].

How much should you drink in the summer?

Norms vary, but general recommendations include:

30ml of water per kilogram of weight (approx. 2.1 liters for 70kg)
1-1.5ml per 1 kilocalorie of food (resulting in 1.5 - 2.25 liters for a 1,500 kcal diet)

Drink more in the heat! Carry a water bottle with you and sip often when needed. Older individuals should take frequent water sips without waiting for the thirst sensation[1].

Go for local berries and produce

Berries, fruits, and vegetables, specifically those ripened in our region, offer an exceptional nutritional boost in the summer. They provide vitamins (especially water-soluble: C and B group, which are lost in perspiration), minerals (for strong bones), fiber – beneficial bacteria food in the stomach. And, most importantly, hydration[1][6].

What to quench your thirst with?

Best options: pure clean water, mineral water (table, not medicinal, low mineralization), herbal/berry teas without sugar. If pure water seems tasteless, try adding a touch of lemon or berry juice.

Useful alternatives: homemade kvass with minimal sugar (provides B vitamins, essential for nervous system functioning), fermented milk drinks (kefir, ayran, tan – satisfy thirst and offer protein, but tan and ayran contain salt, so alternate with other beverages).

Avoid: sweet drinks (packaged juices, compotes), sodas. Sweetened drinks intensify the sensation of thirst and include additional "empty" calories. They can trigger metabolic changes and are linked to severe diseases like endocrine, cardiovascular, and others[1].

What to cut out from your meal

Look out for processed food

Avoid processed goods (e.g., sausages, hot dogs, smoked meats, fast food). Such items come loaded with salt, fat, and preservatives, damaging your metabolism and metabolic processes, and increasing the risk of inflammatory issues[1][3].

Spicy Food is a no-no

Spicy food provokes increased sweating (risk of dehydration) and causes extra strain on the cardiovascular and digestive systems, worsening your overall condition[1][3].

Avoid heavy desserts

Avoid rich desserts (e.g., pastries, cream cakes) as they strain your digestive system and provide excess calories. The best summer sweets are berries with yogurt or ice cream scoops[7].

Seasonal Fare to Savor

Okroshka (better with boiled meat, not sausage), gazpacho, borscht - heat savers in summer. Alter the ingredients daily to keep your taste buds entertained, and appreciate the vibrant colors and delectable aromas[1].

Salads are a summer staple

Vegetable salads, grains (quinoa or bulgur) salads, or pasta salads, with a protein addition (chicken, fish, light cheese, shrimp), offer a satisfying meal without the extra heaviness. The key rule: Prepare portions and eat immediately. Don't let dishes sit for long; the risk of harmful bacteria grows quickly in the heat, increasing the risk of food poisoning[7].

Fend off Nighttime Hunger

In the summer, night hunger is common when the daytime heat subsides. How to control it? Dr. Solntseva offers these helpful tips.

First, select a protein-rich dinner: baked fish, chicken without skin, turkey, or cottage cheese. Protein helps keep you full for an extended period[7].

Second, for a feeling of fullness, the stomach needs volume. Green Salad with cucumbers, tomatoes, bell peppers, light dressing, and replace oil with lemon juice or light yogurt in the evening, can accommodate the stomach and its receptors (which monitor the body's fullness level).

Third, a light dessert; a handful of berries or fruit. Natural sugars in fruits raise blood glucose levels gradually without spikes, creating a sense of satiety[1].

Shimmering Borscht Recipe

Ingredients (for 4 servings): 3 beets, 3 potatoes, 3 eggs, 4 radishes, 2 cucumbers, 2-3 green onions, half a bunch of dill, 1 liter of low-fat (1%) kefir, 300ml sparkling mineral water, 1/2 lemon.

Instructions:

Boil the beets and potatoes until tender, hard-boil the eggs, and let them cool. Peel everything and dice.
Mix all prepared ingredients in a large bowl, then pour the mixture with fresh kefir, add sparkling water and squeeze some lemon juice.
Place the ready soup in the refrigerator for at least an hour to let the flavors blend and cool.

Enjoy your meal!

Additional Reading

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Dietitian Exposes Five Sneaky Sources of Hidden Sugar in Your Diet
Scientist Dissects When Cancer is Likely to Strike

During a heatwave, it's advisable to consume small meals frequently, approximately 4-5 times a day, to maintain the body's energy needs.
Protein is essential in the summer due to increased protein demand in hot weather and physical activities.
Drink plenty of water to stay hydrated, as the body needs to be adequately hydrated to function properly in the heat.
Local berries, fruits, and vegetables should be a staple of your summer diet, as they offer essential vitamins, minerals, and fiber that are lost through sweating.
Avoid processed foods, spicy food, and heavy desserts, as they can strain the metabolism, digestive system, and contribute to harmful bacteria growth in the heat.
Opt for pure water, herbal teas, and low-sugar beverages like homemade kvass to quench your thirst, while avoiding sweetened drinks that can contribute to dehydration and health problems.
Consuming protein-rich meals, such as baked fish or chicken, with a side of green salad and a light dessert can help control nighttime hunger during the summer months.

Rearranging Your Meals: A Guide to Serving Dinner as Fish and Lunch as Salad