Hot weath­er tra­di­tion­al­ly makes you want to drink more. How­ev­er, the appetite, odd­ly enough, does not go away. Pay atten­tion to these sea­son­al prod­ucts if your fig­ure is impor­tant to you — you can eat them in the heat and not be afraid of gain­ing weight.

When com­pos­ing your sum­mer diet, it is impor­tant to con­sid­er sev­er­al impor­tant rules. The arti­cle tried to fig­ure out how to eat in hot weath­er, and also com­piled a list of the health­i­est veg­eta­bles to eat in the sum­mer. They will help not only main­tain your fig­ure, but also fill you up.

What to eat in the heat

Eat­ing in hot weath­er has many nuances that need to be tak­en into account if you are look­ing after your health. A key part of your diet should be veg­eta­bles and leafy greens.

Top 5 veg­eta­bles ide­al for eat­ing in hot weath­er:


Rich in protein, which will help not only lose weight, but also gain the right amount of this important nutrient.  A serving of spinach weighing 30 g can cover the body’s daily need for vitamin A by 56% and vitamin K by 100%. At the same time, the energy value of the dish will be only 7 kcal.

Spinach is a source of fiber and you can safe­ly add quite a lot of it to your dish­es with­out fear of over­do­ing it. A hearty and ten­der omelette for break­fast, meat quich­es, rolls, pan­cakes, jel­lied spinach pies and light sal­ads will be a won­der­ful addi­tion to the sum­mer diet.

Fresh spinach, cucumber and avocado salad with lemon-honey dressing


  • 2 cups fresh spinach;
  • 1 large cucum­ber;
  • 1 ripe avo­ca­do;
  • juice of half a lemon;
  • 2 table­spoons olive oil;
  • 1 tea­spoon hon­ey;
  • salt, pep­per to taste;
  • choice: fresh dill, pars­ley or basil.


  1. Wash the spinach well and dry. Cut the cucum­ber into thin slices, and the avo­ca­do into slices.
  2. To make the sauce, whisk togeth­er the lemon juice, olive oil, hon­ey, salt and pep­per in a small bowl. Mix every­thing thor­ough­ly until smooth.
  3. Place the spinach on a large plate or sal­ad bowl. Add cucum­bers and avo­ca­do.
  4. Pour the sauce over the sal­ad and toss gen­tly. Add herbs to taste.
  5. Serve imme­di­ate­ly after prepa­ra­tion, while the sal­ad is still fresh.

This light and healthy sal­ad is per­fect for hot weath­er. Spinach is rich in vit­a­mins and antiox­i­dants, cucum­bers are refresh­ing and hydrat­ing, and avo­ca­dos add healthy fats. Lemon-hon­ey sauce will give the dish a refresh­ing taste.

Young carrots

From the point of view of calorie deficit and weight loss, carrots will perfectly complement and diversify your dishes, adding a sweetish flavor to them.

It is enough to eat 40 g of car­rots to cov­er the body’s dai­ly require­ment for vit­a­min A by 60%. Beta-carotene con­tained in the veg­etable is a well-known antiox­i­dant that gives it a bright col­or and pro­tects the body from the for­ma­tion of tumors.

Carrot salad with oranges and almonds

Juicy car­rots are paired with sweet oranges, while almonds add a crunchy tex­ture to the sal­ad. This is a light and refresh­ing dish, ide­al for sum­mer meals.


  • 4 car­rots
  • 2 oranges
  • 100 g almonds
  • 1 lemon
  • Olive oil
  • Salt pep­per

Cook­ing process:

  1. Grate the car­rots on a coarse grater.

  2. Squeeze the juice from one orange and mix it with car­rots.

  3. Cut the sec­ond orange into thin slices and add to the sal­ad.

  4. Dry the almonds in a fry­ing pan with­out oil and add them to the sal­ad. If you want, you can chop the almonds first.

  5. Squeeze the juice from the lemon and mix it with olive oil in a ratio of 1:3. Add salt and pep­per to taste. Sea­son the sal­ad with this sauce.

  6. Mix all ingre­di­ents and let the sal­ad sit for a few min­utes before serv­ing.

Fresh green peas

A 160g serving contains 9g of fibre, as well as ascorbic acid, folic acid, niacin, thiamine, vitamins K and A. Traditionally a seasonal summer vegetable, try adding freshly picked peas to your meals.

Peas are rich in pro­tein, which can serve as an ani­mal meat sub­sti­tute for veg­e­tar­i­ans and veg­ans. It also con­tains a lot of fiber, so it stim­u­lates diges­tion and improves bow­el func­tion.

The fol­low­ing types of green peas are dis­tin­guished:

  1. The com­mon pea is a plant grow­ing in Europe from the 7th to 8th cen­turies, grow­ing up to 2 meters in height;
  2. Com­mon pea — a sub­species with pur­ple flow­ers and small­er fruits, found in fields and mead­ows;
  3. Sug­ar snap peas are a Chi­nese vari­ety that can be eat­en whole with the pods.


It can be used as a source of B vitamins, ascorbic acid and potassium.

The spe­cial taste of radish is explained by the isoth­io­cyanates it con­tains, which are ben­e­fi­cial for health. Isoth­io­cyanates act as antiox­i­dants in the body, pre­vent­ing the devel­op­ment of chron­ic inflam­ma­tion.

Cooling salad with radish, cucumber and yogurt sauce


  • 2 cups fresh radish­es;
  • 1 large cucum­ber;
  • 1 glass of yogurt with­out addi­tives and sug­ar;
  • 1 table­spoon lemon juice;
  • 2 table­spoons of fresh dill (can be replaced with any herbs to taste);
  • Salt and pep­per to taste.


  1. Rinse the radish and cucum­ber thor­ough­ly. Cut the radish­es into thin slices, and the cucum­ber into cubes.
  2. To pre­pare the sauce, in a sep­a­rate bowl, com­bine yogurt, lemon juice, fine­ly chopped dill, salt and pep­per. Mix well until smooth.
  3. In a large bowl, com­bine the radish­es and cucum­ber, then add the sauce and mix thor­ough­ly.
  4. Serve imme­di­ate­ly while veg­eta­bles are still crisp.

New potatoes

One of the most popular vegetables all over the world.  It contains fiber, ascorbic acid, potassium, manganese and vitamin B6.  The king of satiety at any time of the year.  Pay special attention to it if you plan to stick to a diet.

It is pota­toes that will serve you excel­lent­ly and will become an indis­pens­able assis­tant when you want to eat. Hav­ing the high­est sati­ety index of all foods, baked in the oven, boiled or cooked in a fry­ing pan, it will per­fect­ly bright­en up your sum­mer diet, despite fit­ness myths about its harm.

How to eat in the heat: 6 main rules

Sum­mer brings not only sun and fun, but also chal­lenges for our diet. Prop­er nutri­tion in the heat becomes the key to com­fort and health. We are shar­ing six main rules that will help you opti­mize your nutri­tion dur­ing the sum­mer.

Drink water

In hot weath­er, the body los­es more flu­id, so you need to drink water reg­u­lar­ly to avoid dehy­dra­tion. Even if you don’t feel like drink­ing.

The opti­mal amount is 2–2.5 liters per day. This includes water, tea, fresh­ly squeezed juices. It’s best to avoid car­bon­at­ed drinks and cof­fee as they can con­tribute to dehy­dra­tion.

Meals in hot weather should include water and liquid foods.  At the same time, people with heart problems, hypertension, obesity or kidney problems should be careful about drinking large amounts of fluid.

Reducing calories

Heat often reduces appetite, and this is no coin­ci­dence. It is hard­er for the body to digest heavy foods in hot weath­er. There­fore, it is worth reduc­ing the caloric con­tent of your diet, espe­cial­ly reduc­ing your fat intake. Meals in hot weath­er should main­ly con­sist of veg­eta­bles, fruits, herbs, and white meat. Opti­mal dis­tri­b­u­tion of calo­ries on a hot day: 28% fat (2/3 of which are veg­etable fats); 55% pro­teins (ratio of plant and ani­mal pro­teins 50/50); 17% car­bo­hy­drates.

Forget about fatty meats, cakes, pancakes and heavy mayonnaise salads.  Concentrate on vegetables, fruits and dairy products.  But don’t give up fat completely.

More vegetables and fruits

To replen­ish the vit­a­mins and min­er­als that our bod­ies lose through sweat in hot weath­er, eat sea­son­al fruits, veg­eta­bles and berries dur­ing the heat. They are 80–90% water and help main­tain hydra­tion. They also con­tain a large amount of vit­a­mins and min­er­als, the con­sump­tion of which is espe­cial­ly impor­tant in the heat. Give pref­er­ence to water­mel­on, mel­on, cucum­bers, and toma­toes.

When we lose vit­a­mins and min­er­als, we may feel slug­gish, our immune sys­tem may be weak­ened, and we may devel­op vit­a­min defi­cien­cies. To avoid this, eat plen­ty of fresh sea­son­al fruits, veg­eta­bles and berries, mix home­made smooth­ies and drink fresh­ly squeezed juices.

But what to eat in the heat to saturate your body with vitamins?  Drink freshly squeezed juices, natural fruit drinks, lemonades, compotes, herbal teas and kvass.

Eat often, but little by little

Decreased appetite in hot weath­er is com­mon and can lead to infre­quent but large meals. This approach increas­es stress on the diges­tive sys­tem, which can cause dis­com­fort and health prob­lems. It is more favor­able to eat in the heat in small por­tions, but more often — up to 5–6 times a day.

Research shows that eat­ing small, fre­quent meals in hot weath­er can help keep your ener­gy and blood sug­ar lev­els sta­ble through­out the day. This helps avoid sud­den fluc­tu­a­tions in hunger and sati­ety.

In par­tic­u­lar, research show that spread­ing calo­ries over small­er, more fre­quent meals to fuel hot weath­er may help reg­u­late cho­les­terol and insulin lev­els.

In addition, frequent meals help maintain the body's metabolic processes at optimal levels.

Moderate salt intake

Salt plays an impor­tant role in the body by help­ing reg­u­late water lev­els and main­tain­ing elec­trolyte bal­ance. How­ev­er, exces­sive salt intake can cause water reten­tion in the body and lead to swelling, espe­cial­ly in high tem­per­a­tures.

If you want to learn how to eat prop­er­ly in the heat, you should strive for mod­er­ate salt intake. Accord­ing to WHO rec­om­men­da­tions, adults should con­sume less than 5 grams of salt per day.

Reducing the amount of salt does not mean that you have to eat bland food.  Use herbs and spices to add flavor and aroma to dishes without adding excess salt.  Also look out for hidden salt in processed foods such as sausages, cheeses and snack foods, which can significantly increase your daily salt intake.

Reducing alcohol consumption

Alco­hol can be deceiv­ing on hot days. Beer or wine feels refresh­ing and can quench your thirst in the short term. How­ev­er, alco­hol actu­al­ly con­tributes to dehy­dra­tion by increas­ing urine out­put and decreas­ing the body’s abil­i­ty to retain flu­id.

This is espe­cial­ly dan­ger­ous for eat­ing in hot weath­er, when your body may already be los­ing more flu­id through sweat. Loss of water and elec­trolytes can lead to dehy­dra­tion, which in turn can cause fatigue, dizzi­ness and, in more seri­ous cas­es, heat stroke.

Therefore, it is important to reduce alcohol consumption in hot weather.  If you choose to drink, try to alternate alcoholic drinks with mild or non-alcoholic ones to help maintain your fluid levels.  Also, avoid alcohol in extreme heat and directly under the sun.
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More on the top­ic:

Life hack: how to keep veg­eta­bles and fruits fresh using a paper tow­el

You’ve been doing it wrong all along: how to wash fruits and veg­eta­bles with­out get­ting poi­soned

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