When triple-digit temperatures hit the San Gabriel Valley, the last thing most residents want to do is turn on the oven. For families without air conditioning, even boiling water can make the kitchen unbearable. But with a few smart choices, it’s still possible to eat healthy in hot weather.

Easy Ways to Eat Healthy in Hot Weather

No-cook meals are ideal for heat waves. Fresh salads with canned beans, rotisserie chicken, or hard-boiled eggs provide protein without needing a stove. Wraps filled with hummus, veggies, or sliced turkey are quick, filling, and cool to prepare. Fruit, yogurt, and granola make for light meals or snacks that support hydration and digestion.

Nutrition educators from the Los Angeles County Department of Public Health recommend eating water-rich produce like cucumbers, watermelon, tomatoes, and leafy greens. These help replenish fluids and nutrients lost through sweat.

Use Appliances That Don’t Heat the House

Microwaves, rice cookers, and slow cookers give families more options without overheating the kitchen. Precooked grains and frozen vegetables can be heated quickly and safely. A batch of rice or quinoa made early in the morning can be used throughout the day for bowls, burritos, or chilled salads.

South El Monte resident Marta C., who prepares meals for her three children, says she relies on overnight oats and rice cooker meals. “I cook early and store it cold. That way the house stays cooler, and the kids eat better,” she said.

Where to Find Affordable, Fresh Food

Local farmers markets and city food programs make healthy ingredients more accessible. Baldwin Park’s weekly market near Morgan Park and Rosemead’s market at Garvey Park both accept EBT and offer bonus incentives for buying fruits and vegetables.

The El Monte Promise Foundation and local school districts also continue to distribute free produce boxes during summer months. Families can contact their city’s community services department for schedules and eligibility.

Community Resources to Eat Healthy in Hot Weather

For those with limited refrigeration, shelf-stable proteins like nut butters, canned tuna, and whole grains can stretch food budgets and support balanced meals—without adding heat.

To eat healthy in hot weather, it comes down to planning, using the right tools, and tapping into local resources. For meal ideas and free nutrition support, visit www.myplate.gov, or check with your city’s recreation or library website for community-based programs.