Dr. Svetlana Bernatskaya emphasizes that during hot weather, people tend to lose their appetite, and familiar dishes may feel heavy, with hunger sensations generally decreasing.
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According to her, the body slows down metabolism and reduces digestive activity in high temperatures to avoid overheating.
She recommends choosing light foods, especially fruits, vegetables, and berries, as they are rich in vitamins, minerals, dietary fiber, and have a high water content, which is essential in the heat.
Summer salads are ideal, particularly when enriched with small amounts of protein—such as eggs, fish, seafood, or chicken—and dressed with light sauces like olive oil or lemon juice, rather than heavy ones like mayonnaise.
Fermented dairy products are also highly beneficial in summer diets as they quench thirst and aid digestion. Additionally, seafood and fish are excellent sources of protein and healthy fats.
Dr. Bernatskaya stresses the importance of hydration, recommending 1.5 to 2 liters of pure water daily, while avoiding ice-cold water, as it can slow down digestion.
Coffee should be limited to once per day due to its dehydrating effects. She also advises avoiding sugary sodas and juices, suggesting instead options like infused water with lemon or cucumber, unsweetened green tea, or diluted fresh juices.
In summer, the body needs fewer calories but more water, making lightness, simplicity, and moderation the key elements of a healthy summer diet.
Source: Izvestia
