29 April 2019, Cagayan de Oro City – Summer is here and there’s no denying the intense heat Northern Mindanaoans experience every day. So how do we beat the summer heat with good nutrition?
During the Radyo Mo Sa Nutrisyon Year 8 Episode 45 last year, UP-PGH Chief Dietitian Emelita O. Lavilla enumerated tips and reminders to stay nutritiously healthy during the summer season.
To maintain hydration, an individual is advised to drink more than the 8-12 glasses of water most especially after meals. This is the recommendation of the Food and Nutrition Research Institute of the Department of Science and Technology when spending too much time outdoors or being involved in strenuous physical activities. One must keep in mind not to drink water only when thirsty, but make sure that the recommended water intake is attained at the end of the day.
While food safety is an issue during the summer season, people are advised to observe hygienic practices in preparing, cooking and storing food. Another reminder for meats, it should be cooked thoroughly and newly cooked foods should not be covered immediately to prevent spoilage. For dishes cooked in coconut milk or gata, a small amount of vinegar may be added to avoid spoilage as well.
Spicy food lovers may also want to minimize eating spicy dishes since they contribute to high thermal effects which will cause fluid and electrolyte losses through excessive perspiration.
In a very hot season, we need to get all the fluids we can take to rehydrate and cool our bodies. Thus, watery fruits and vegetables are appropriate to consume such as watermelon, turnip and cucumber.
Summer favorites such as halo-halo can be added with natural and fresh fruits to maximize fruits in season. Mangoes, bananas, apples, shaved buko and watermelons may replace sweetened and canned fruits in your halo-halo cup. These fruits and more can also be added to your drinking water to add color and flavor.
Stow away your high-calorie sips and resort to fresh fruit juices or shakes with minimal sugar. Be cautious of your cups of coffee and tea as these beverages cause fluid loss as diuretics.
Lastly, refer to the 10 Kumainments and Pinggang Pinoy food plate model to guide you with good nutrition in all seasons. (NO II Sheena Marie G. Talle)
