Smart Summer Eating: What to Eat in a Heatwave

Light, Juicy, and Safe on the Plate

Hot weather slows down digestion and naturally reduces appetite—which can actually work in our favor. The best approach during a heatwave is to eat smaller, more frequent portions made from fresh, seasonal produce that’s easy to digest and rich in water content. These also contribute to hydration, which is crucial in high temperatures.

Good meal options include yogurt-based salads, steamed or stuffed vegetables, cold fruit soups, smoothies, lean dairy products, grilled fish, and refreshing couscous or pasta salads with legumes and vegetables. Aim for meals that feel light and hydrating—your body will thank you.

Food Safety: Twice as Important in Summer

Heat doesn’t just wear us out—it accelerates food spoilage too. High-protein, high-moisture foods like eggs, dairy, raw meat, and fish are especially vulnerable. Warm temperatures create ideal conditions for bacterial growth, meaning food that’s left out in the sun for even a short time can quickly become unsafe.

MDOSZ advises that all food should be thoroughly cooked or reheated before eating, and leftovers should be kept chilled and only reheated once before reuse. In warm weather, no perishable food should be left unrefrigerated for more than two hours—or even just one hour during peak heat.

Picnics, Beaches, and Hikes – What to Watch Out For

When eating outdoors, food safety must be top of mind. Foods requiring refrigeration—like dairy, meat sandwiches, or egg-based dishes—should be packed in a properly chilled cooler bag with ice packs.

Always carry hand sanitizer or wet wipes to clean your hands before eating, especially at beaches or picnic areas.

Never leave food sitting out in the sun. If a dish has been out too long or feels warm to the touch, do not eat it—even if it appears fine. Warmed-up food should not be returned to the cooler either. Once it’s been exposed to heat, bacteria can multiply quickly, and that can be dangerous. Even if you try to avoid food waste, these items need to be thrown out.

Stay Alert While Traveling Abroad

Food safety matters even more when traveling to unfamiliar destinations. Tourists’ digestive systems might not tolerate local foods the same way residents do, and hygiene standards can vary greatly.

To stay safe:

• Eat only thoroughly cooked meals, especially those containing meat or eggs.

• Avoid raw milk and any unpasteurized dairy products.

• Use only clean, safe water for drinking, brushing teeth, or washing fruit. When in doubt, opt for bottled water.

• Wash your hands before every meal or use hand sanitizer.

• Eat fresh produce only if you’re certain it was washed in safe water—or wash it yourself with bottled water.