Diet on sunny days

Spring starts at the March equinox when day and night are of equal length. As each day passes, the length of the day increases and that of the night shortens, increasing the amount of sunlight and also the energy within us. It is known that when the days get longer more light reaches the brain, having a positive effect on mood because it makes us feel more energetic, enthusiastic and creative. After the long cold winter and the heavy meals usually associated with winter, spring is, along with the rebirth of nature, the best time to renew physical health, replenishing the nutritional stock. It is also the starting point for the summer with its high temperatures, which is usually the time of year reserved for holidays. Nothing is more suitable for this time of year than "cleansing" the body and purifying it of excesses, enjoying lighter and healthier food and meals.

Suggestions:

• Avoid meals rich in fats, such as fried foods, stews and fatty sauces. Choose grilled, oven roast and pot roast meats. Yoghurt is a good substitute for mayonnaise and the usual salad dressings.

• Eat lots of pulses and vegetables. Soup is not usually eaten on these hot days, so compensate for its exclusion by including salads and raw, boiled, or steamed vegetables or mashed vegetables at main meals. They are rich in fibre (associated with a lower uptake of glucose and cholesterol and improved bowel function), vitamins A, B-complex, C, E, and K, and calcium, phosphorus, magnesium and potassium.

• Avoid sweet desserts and eat instead the huge variety of fresh fruits of this season. The heat causes the fruit to concentrate more its natural sugars, which provides a more intense sweet taste, helping to quench the urge to eat other sugars/desserts. Fruits are also an excellent source of fibre, vitamins and minerals, like vegetables. Eat them with the peel, when possible (this is where the fibre is mainly located). You can choose to include natural fruit juices or fruit in the main dish, for variety (it can accompany meat or fish or be used in salads).

• Make water the drink of choice. Water is the best option for quenching thirst and it is crucial in regulating body temperature. Sweat does not evaporate quickly in a very humid environment, which prevents the body from effectively releasing heat. Hydration is therefore very important, so you should drink water even when not feeling thirsty. You can also choose to drink tea and herbal teas.

• Avoid carbonated, caffeinated, alcoholic and sugary drinks - all these drinks contain preservatives, colorings and/or sugars. They are acidic and act as diuretics, causing the loss of fluids through urine and increasing the risk of dehydration. Moreover, the excessive consumption of soft drinks may, due to the presence of phosphoric acid, increase the levels of phosphorus in the blood leading to the release of bone calcium to the blood. This loss of calcium may make the bones porous and fragile, increasing the likelihood of the formation of dental plaque, kidney stones and arthritis.

• You should take care in choosing foods when at the beach, due to high temperatures and exposure to the sun, to avoid the risk of food poisoning. High risk food (cooked dishes with eggs, minced meat, fish and seafood dishes) must be kept in refrigerated conditions (between 0 and 5°C ) and hot dishes must be stored in vacuum vessels that maintain a minimum temperature of 65ºC. If these safety temperatures cannot be guaranteed, choose other lower risk foods such as varied salads, cheese, ham, tuna, vegetables and fresh fruit.

Tips (for women) to burn off energy without even realising it:

- Walk around the stores for one hour looking for a bikini (120 kcal)

- Try on bikinis for 30min (100kcal)

- Rent a bicycle during the holidays (400kcal/hour)

- Walk by the sea (18kcal/min)

- Dance (600kcal/hour)

Tips (for men) to burn off energy without even realising it:

- Clean the car and windows for 30 min (167kcal)

- Fishing for 30min (100kcal)

- Swim for 30min (300kcal)

- Hunting for 30min (185kcal)

- Fishing in a boat sitting down (3kcal/min)

Graça Raimundo

President of the Portuguese Association of Dietitians

www.apdietistas.pt