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To survive a raging heat wave in France, of course you need to stay hydrated, but you also need to adapt your diet. Two nutritionists remind us what to put on the plate when the thermometer rises.
Météo France has alerted. Half of France is on orange heat alert. In order to withstand this week’s particularly high temperatures, it’s important to ensure what you put on your daily plates. Review what to keep off your dinner table to beat this heat in peace.
The fat
Craving a cheeseburger or pizza this afternoon? Wrong. “When the weather is hot, you should avoid junk food and any fatty foods in general, because they require a lot of effort for the body to digest. And this work of digestion will increase the body temperature,” warns dietitian, nutritionist Sara Shaino.
Red meat
Even if the thought of eating a rare steak in hot weather doesn’t necessarily cross your mind, weekend barbecues with friends abound. A habit that is categorically rejected by a nutritionist for the same reason as fatty food. digestion, which will increase body temperature. So choose white meat or pork skewers.
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Diuretic drinks
“They make you want to go to the bathroom and contribute to dehydration,” emphasizes nutritionist Chloe Thomas. Cut back on tea, coffee or beer to survive the scorching days. Stick to water, less fun but no risk.
Sugar
It does not have a good reputation even in summer. “Sugars add extra calories, contribute to dehydration, and are also hard to digest, which risks raising body temperature,” Sarah Chino points out. So we keep cakes, pastries, pastries, sodas and even fruit juices off our plate. Not forgetting to reduce the consumption of bread, pasta and even potatoes, which also contain sugars.
Alcoholic drinks should suffer the same fate. “They dehydrate the body because of their diuretic effect,” warns Sara Shaino. If you want to drink a glass of alcohol, “it’s better to go for a glass of pink, which is more thirst-quenching and slightly more hydrating than others,” advises nutritionist Chloe Thomas.
What to prioritize?
Vegetables, obviously. These are the big winners of the summer. So we can eat raw vegetables (tomatoes, lettuce, cucumbers, etc.) or cooked vegetables,” advises Chloe Thomas. Cold soups and gazpacho are great alternatives to keep you hydrated while also being loaded with vitamins.
Finally, lovers of mixed salads can choose “various vegetables such as peppers, radishes or tomatoes, accompanied by some starchy foods (rice, quinoa, etc.) or a piece of wholemeal bread and proteins with chicken breast or whites.” ham,” advises Sarah Shaino. For dessert, focus on fresh fruit or water-rich fruit compotes. Melon, watermelon and strawberries on top. Ice cream lovers should prefer sorbets made with water and fresh fruit.
Dairy. We often forget this, but they are an important source of hydration. “White cheeses and natural yogurts are 90% water, just like fruit,” explains Chloe Thomas.
Finally, there is no need to remember to wait to drink without feeling thirsty. According to dietitian Sara Sheino, the body loses more water when sweating. Therefore, it is important to drink up to 2.5 liters during the day.
This article has been updated.
Source: Le Figaro
