With prolonged hot weather making cooking unappealing and impacting appetite, dietitian Nichola Ludlam-Raine and nutritionist Emma Bardwell have shared six quick and healthy meal ideas. These suggestions aim to help individuals stay cool, hydrated, and nourished with minimal effort.
According to Nichola Ludlam-Raine, heat can lead to feelings of tiredness, nausea, or general discomfort, which may decrease motivation to shop, cook, and eat. While a temporary reduction in appetite is normal, regularly skipping meals can result in insufficient intake of protein, fibre, vitamins, and minerals, potentially causing increased sluggishness.
Emma Bardwell emphasised the importance of balanced meals, even with a reduced appetite, to provide essential nutrients for energy, muscle maintenance, and gut health. She recommends including a protein source, colourful plants, and wholegrain carbohydrates or healthy fats in each meal.
The experts suggest adapting diet by choosing smaller, more frequent meals and incorporating water-rich foods such as watermelon, strawberries, cucumber, and tomatoes. Cold meals like overnight oats, yoghurt bowls, wraps, and sandwiches are recommended for their ease of preparation and filling nature.
For those aged 65 and over, the NHS advises extra care, as the sensation of thirst may diminish with age and kidneys may be less effective at conserving water. Mobility or memory difficulties can also make accessing drinks harder.
One specific idea is a Greek yoghurt breakfast power bowl, which combines Greek yoghurt with toppings like mixed nuts, seeds, and fruits such as banana, cherries, peaches, or berries. Freezing fruit like a nectarine or peach overnight and grating it on top can add an extra cooling element.