Nutrition Expert Names Ideal Evening Meal During Scorching Temperatures
Dr. Galina Anokhina, a renowned gastroenterologist-dietitian, doctor of medical sciences, and professor, offers advice for maintaining health, energy, and a good figure during the summer months.
The heat of summer can cause the body to lose sodium through sweat, which can negatively affect the adrenal glands. However, Dr. Anokhina emphasises the importance of meeting the recommended daily salt intake of 5g per day (about 1 teaspoon). Slightly increasing the salt in food during the summer is recommended, but only if there are no health contraindications.
Many fruits and berries, such as cucumbers, celery, tomatoes, zucchini, watermelon, cantaloupe, grapefruit, peaches, and apricots, contain a high percentage of water (90-96%). These hydrating foods are ideal for summer, as they help keep the body hydrated in the heat. For example, grapefruit, cantaloupe, and watermelon contain 90% water, while peaches and apricots contain 85-89% water.
In addition to hydrating foods, Dr. Anokhina recommends consuming 20-30 grams of protein in every meal to support metabolic health and maintain a lean figure. Protein helps regulate blood sugar levels, which is important for preventing issues like breakouts and sustaining energy.
While specific dinner meal options are not detailed, the key advice is to focus on light meals that are rich in protein. Light, protein-rich summer dinner options could include dishes like grilled chicken or fish with vegetables, salads with legumes or tofu, or cottage cheese with fresh herbs. These meals provide the necessary protein while remaining light and suitable for summer.
The emphasis is on meeting the protein target per meal to support metabolic health and maintain a lean figure. It's also important to note that this diet advice is applicable regardless of the season. For example, pineapple contains 86% water, and cucumbers contain 96% water, making them ideal choices for hydration year-round.
Lastly, it's best to have a correct and not excessive dinner, especially in the summer. It's better to consume carbohydrates in the morning and at lunch, rather than in the evening. An omelette and vegetables, or a piece of chicken and vegetables, are good choices for dinner. These meals provide the necessary nutrients while being light and easy to digest, allowing the body to focus on repair and recovery at night.
[1] Source: Dr. Galina Anokhina's research and publications on nutrition and health.
- Dr. Anokhina suggests increasing salt intake slightly to meet the recommended daily amount of 5g during the summer, but only if there are no health contraindications, as a lack of salt can affect the adrenal glands.
- In addition to hydrating foods, Dr. Anokhina recommends consuming 20-30 grams of protein in every meal, particularly during the summer, to support metabolic health and maintain a lean figure.
- Light, protein-rich dinner options, such as grilled chicken or fish with vegetables, salads with legumes or tofu, or cottage cheese with fresh herbs, are ideal for the summer, as they provide the necessary nutrients while remaining light and easy to digest.
