How to Get in Calories When It’s Too Hot to Eat

Summer is a time for sunshine, beach days, and outdoor adventures. But let's be honest, sometimes the heat can make it hard to keep up with our nutritional needs. When the temperature soars, our appetite can take a nosedive, leaving us struggling to consume enough calories. But don’t worry! We've got some tips and tricks to help you stay nourished and energized, even when it's scorching outside.

Why Summer Appetite Dips

Before we jump into solutions, it's helpful to understand why our appetite diminishes when it’s hot. When your body heats up, it prioritizes cooling down, which can suppress hunger. Additionally, we often crave lighter, cooler foods, which might not always be calorie-dense. While this can be refreshing, it’s important to ensure you’re still meeting your nutritional needs.

Benefits of Calorie-Dense Foods

Calorie-dense foods come to the rescue by packing a lot of energy into smaller portions. This means you can get the calories you need without feeling overly full or uncomfortable. Here are some top benefits:

• Sustained energy Keeps you energized for your summer activities.

• Nutritional balance Helps ensure you’re getting essential nutrients.

• Convenience Easier to consume on-the-go.

6 Ways to Boost Your Calorie Intake During Hot Weather

1. Shakes

Shakes are a fantastic way to pack in calories without feeling weighed down. Blend calorie-dense ingredients like bananas, avocados, nut butters, yogurt, and oats. Add some protein powder! The cold and refreshing nature of shakes makes them perfect for hot days.

Pro Tip: Try adding a handful of spinach or kale for some added nutrients without altering the taste.

2. Cold Pasta Salads

Pasta salads can be a refreshing and calorie-dense meal option. Use whole-grain for added fiber or alternatives like chickpea or bean pasta and toss in some olive oil, cheese, nuts, and avocado. Add some grilled chicken or tuna for protein, and you’ve got a balanced meal.

3. High Protein Nut Butters and Dips

Nut butters like Nuts’n more or PBfit are rich in calories, healthy fats and protein. Spread them on whole-grain bread, apples, or celery sticks. Hummus and guacamole options using edamame, lentils, beans and smoked tofu to name a few are also excellent options for dips that pack a calorie punch.

4. Trail Mix and Protein Bars

Trail mix with added protein powder or Farfield and Power up are not only easy to carry but also packed with calorie-dense toasted beans, nuts, seeds, and dried fruits. Opt for protein bars that are high in protein (>15g) and healthy fats. Look for ones made from whole foods to avoid unnecessary additives and sugars. We like, and carry the local Isobars (https://www.fitin10.com/shop/meal-replacement-bars)

5. Hydration with a Twist

Drinkable calories are a great way to stay hydrated and nourished. Coconut water, milk, and some sports drinks (you can make your own) can provide both hydration and calories. For a more substantial drink, try Protein high milk or kefir.

Pro Tip: Make your own electrolyte drink with water, salt, a squeeze of lemon, and a spoonful of honey.

6. Small, Frequent Meals

If large meals seem daunting, opt for smaller, more frequent meals throughout the day. This can help you consume more calories without feeling overwhelmed. Think Greek yogurt with granola, eggs and veggies muffins, jerky, cottage cheese pancakes, tuna and crackers or a handful of chicken chips every few hours.

Conclusion

Eating enough during the hot summer months doesn’t have to be a challenge. By incorporating calorie-dense foods and making smart choices, you can ensure you’re getting the energy and nutrients you need without feeling sluggish. Remember, staying nourished is key to enjoying all the activities and adventures summer has to offer.

Stay cool, and happy eating!