As temperatures soar above 30C (86F) in the UK this week, many people are reconsidering their food choices. According to Aisling Daly, a senior lecturer in nutrition at Oxford Brookes University, there is no need to increase protein intake during a heatwave. Instead, focusing on lighter meals can help manage hunger and comfort in the heat.
Rethinking Protein Consumption in Hot Weather
While traditional sources of protein like meat, poultry, and fish are often cooked, they can add to the discomfort of summer heat. Cooking methods such as air frying can be more energy-efficient and generate less heat compared to conventional ovens. For instance, cooking a chicken leg in an air fryer uses less than half the energy of a conventional oven.
However, options like slow cookers, which are often overlooked, can be beneficial as they also generate minimal heat. Protein can also be obtained from less conventional sources like lentils, nuts, and dairy products. Dr. Daly suggests incorporating lighter meals such as bean salads, pre-cooked meats, and Greek yogurt to stay cool while still meeting protein needs.
Hydration: The Key to Staying Cool
In hot weather, maintaining hydration is crucial. The NHS recommends drinking six to eight glasses of fluid daily, but this amount may need to be increased in a heatwave. Factors such as age, body size, and activity levels can affect individual hydration needs. Dr. Charlotte Mills, a food and nutrition scientist at the University of Reading, emphasizes that hydration isn't just about drinking water; eating water-rich foods is equally important.
