What to eat on hot days

The summer months bring higher temperatures, more outdoor activities and often changes in eating habits.

The heat may reduce your appetite, but even in summer your body needs enough nutrients to function properly, maintain energy levels and support healthy skin. This is why it is important to choose light, nutrient-rich meals in hot weather. Rather than burdening the body, they help it adapt to high temperatures.

The foundation of a summer diet ...

should be seasonal fruit and vegetables. Foods such as tomatoes, peppers, cucumbers, courgettes, apricots, peaches, strawberries and blueberries contain numerous vitamins, minerals and antioxidants. Antioxidants help protect cells from oxidative stress, which may be even more pronounced during the summer due to greater exposure to sunlight. Vitamin C and beta-carotene, a provitamin of vitamin A, are particularly important because they contribute to collagen production and help maintain healthy, radiant skin.

To maintain energy levels ...

it is not advisable to rely solely on fruit or sweet snacks throughout the day. Although these foods raise blood sugar levels quickly, they may soon lead to tiredness and reduced concentration. A better choice is balanced meals containing high-quality carbohydrates, protein and healthy fats.

Suitable summer meals include oats with yoghurt and fruit, wholegrain bread with spreads, salads with eggs or pulses, and various combinations of vegetables with fish or lean meat.

Protein

also plays an important role during the summer, as it is essential for repairing and maintaining muscle mass while providing a longer-lasting feeling of fullness. Good sources of protein include fish, lean meat, eggs, dairy products and pulses. Fish is particularly recommended because it also contains omega-3 fatty acids, which have a beneficial effect on heart health, skin elasticity and the skin’s healthy appearance.

Healthy fats

Fats are also an important part of a summer diet. Nuts, seeds, avocado and olive oil, for example, contain essential fatty acids and vitamin E, which acts as an antioxidant and helps protect the skin from damage caused by free radicals. A handful of nuts added to a snack or a tablespoon of olive oil in a salad can make an important contribution to the nutritional value of a meal.

On hot days, it is advisable to limit heavy and very fatty foods, such as fried dishes, because digesting them places an additional burden on the body and may cause tiredness. Instead of large meals, it is often better to eat several smaller, lighter meals throughout the day.

It all begins with a well-considered plan

A properly planned summer diet can significantly affect your well-being, energy levels and the appearance of your skin. Make sure your body receives the nutrients it needs to function well, even on the hottest summer days, by including seasonal fruit and vegetables, high-quality protein, wholegrain foods and healthy fats in your diet.

Breakfast

Oats with Greek yoghurt, a peach or apricots, and a handful of walnuts

Ingredients: 50 g oats, 150 g Greek yoghurt, 1 small peach or 2 apricots, approximately 120 g, and 15 g walnuts

Place the oats in a bowl, add the Greek yoghurt and mix. Wash the peach or apricots, cut them into pieces and add them to the oats. Sprinkle roughly chopped walnuts on top.

Mid-morning snack

Cottage cheese with seasonal fruit, such as strawberries, blueberries or raspberries, served with water or unsweetened tea

Lunch

Grilled chicken breast, boiled potatoes with parsley and a large mixed salad

Ingredients: 150 g chicken breast, 200 g potatoes, 150 g mixed salad consisting of lettuce, tomatoes and cucumber, 1 teaspoon olive oil, fresh parsley, and salt and pepper to taste

Peel the potatoes, cut them into larger pieces and cook for approximately 20 minutes, or until tender. Lightly season the chicken breast with salt and pepper, then cook it on a barbecue grill or in a grill pan for approximately 4–5 minutes on each side. Drain the cooked potatoes and sprinkle them with chopped parsley. Wash and chop the salad ingredients and dress them with olive oil.

Afternoon snack

Watermelon and a handful of almonds

Dinner

Salad with tuna, a boiled egg, chickpeas, tomatoes and rocket, served with wholegrain bread

Ingredients: 80 g tuna in its own juice, drained, 1 hard-boiled egg, 80 g cooked chickpeas, 100 g tomatoes, 30 g rocket, 1 teaspoon olive oil and 1 slice, 50 g, of wholegrain bread

Boil the egg for approximately 10 minutes and cut it into wedges. Wash the tomatoes and cut them into pieces. Place the washed rocket, tomatoes, chickpeas and tuna in a bowl, add the sliced egg and drizzle with olive oil. Gently mix the salad and serve it with wholegrain bread.

Tasty tip: You can further enhance the salad with fresh herbs, such as basil and parsley, and add a few drops of lemon juice for an even fresher flavour.