I’m a dietitian — these are the worst foods to eat during a heatwave

Lola has shared what she eats during a heatwave (Picture: Lola Biggs/Together Health)

From struggling to sleep to avoiding sunburn, various challenges come with warmer weather.

And one thing that many find particularly difficult is working out what to eat when you’re already feeling uncomfortable.

Many people give up on cooking altogether when temperatures rise and just live on picky bits, but if you’re still keen to have a proper meal, then you’re going to want to keep on reading.

That’s because a dietitian has shared the food she recommends having in a heatwave – and what she would avoid at all costs.

And there’s a surprising summer treat that she says we should all be skipping – for a good reason.

Food to avoid during a heatwave

Lola doesn’t eat ice cream in a heatwave, unless it’s homemade (Picture: Shutterstock / Alizah Smith)

If there’s one thing we’re all reaching for when things heat up, it’s ice cream – be it a Flake 99, a Magnum, or a tub of Ben & Jerry’s.

But, according to Lola Biggs, a dietitian at natural health supplement brand Together Health, this isn’t actually going to cool you down.

She tells Metro: ‘It may feel cooling in the moment, but ice cream is high in fat and sugar content, which means your body has to work harder to digest it, which can leave you feeling even warmer afterwards.’

So what should you have instead?

For those still wanting to enjoy a sweet treat to cool off, Lola suggests opting for homemade ice lollies or homemade ice cream. 

To make these, you can blend frozen berries or bananas with Greek yoghurt for a creamy texture, or use coconut water for a lighter, more hydrating alternative that’s lower in added sugar and higher in protein.

Salty crisps are also something she’d ditch as temperatures rise (Picture: Shutterstock / Jiri Hera)

Salty crisps and nuts will also be a go-to for many right now, especially as the World Cup is in full swing, as they’re the perfect match snack… or are they?

While there’s no denying these pair well with a crispy Diet Coke or glass of wine after a long day, Lola warns they won’t leave you feeling your best.

‘In the hot weather, these can increase thirst and contribute to dehydration,’ she says. ‘Their salt content can also encourage water retention, leaving you feeling bloated and uncomfortable.’

To get the same satisfying crunch, try paprika-roasted chickpeas instead.

According to Lola, these are ‘super easy’ to make, and give protein just like nuts, as well as added fibre to keep you feeling fuller for longer.

The expert recommends avoiding white bread during a heatwave (Picture: Getty Images)

And we’re sorry to say that white bread is also something Lola recommends avoiding while it’s hot.

‘It’s low in water and fibre, and can feel heavy and stodgy, leaving you feeling sluggish in hot weather,’ the expert explains. 

Instead, she would swap it for a lighter option, like crunchy lettuce wraps, which are ‘naturally hydrating’, as iceberg lettuce is around 95 per cent water.

‘Fill it with other water-rich ingredients such as cucumber, tomatoes, feta and mint with a squeeze of lemon for freshness,’ Lola advises.

What should I make for dinner when it’s hot?

Poke bowls are an easy, fuss-free dinner (Picture: Shutterstock / Isaphoto2016)

Lola advises going for ‘fuss-free’ meals, like loaded poke bowls, which are great as you don’t have to do any strenuous cooking and they’re high in protein.

‘Use a packet of plain microwave rice or mixed leaves, then top with tuna or salmon, avocado, grated carrot, chickpeas, boiled egg quarters, edamame beans and a drizzle of sesame oil. It’s full of nutrients, hydrating and ready in minutes,’ she suggests.

Another delicious option is smoky tacos, with thinly sliced courgettes, black beans, tomatoes, pickled onions, avocado, iceberg lettuce, smoked paprika, and a squeeze of lime, all piled into crispy taco shells. 

‘They’re tasty and flavoursome without the heaviness,’ Lola says.

But the most hydrating dish you could eat, and one of the tastiest, according to Lola, is chilled gazpacho.

To make it, you’ll need a blender, into which you’ll add ripe tomatoes, cucumber, and red peppers. Season the veg with a little salt and some black pepper, before blitzing.

Serve this cold with some wholemeal or seeded bread for a light but satisfying dinner that’s packed with vitamins, antioxidants, and water.

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