Abu Dhabi: While summer months may mean an increased number of outings and eating in restaurants, dietitians continue to advise people to contantly monitor their food consumption and be conscious eaters.
Bad habits that have a tendency to become entrenched during summer can be resisted by individuals opting for healthier practices.
"People tend to overeat in the summer, because they either go on vacation or eat out a lot. Don't forget that in restaurants, portion sizes are usually bigger than what is recommended," Mariam Nasrallah, senior dietitian at Slim N' Lite centre in Abu Dhabi, explained.
"I encourage people to diversify their activities; don't make outings only about food. During family gatherings, go bowling or walk around in the mall. Also try to partake in indoor sports like squash," she added.
Oily and spicy items should be avoided when ordering out as well, as they tend to make people feel hotter.
Foods to avoid
"People should reduce oily and spicy foods in the summer. They are high in calories, and the metabolism needed to digest these foods causes the body to become warmer as a result of the effort needed," Razeena Hafis, dietitian at Lifeline Hospital explained.
Fruits, particularly in their raw, whole form, are very beneficial for the hot summer months, as they replenish the body by providing it with a number of nutrients and water. Seasonal fruits, particularly dates, are considered to be a good choice.
"For this summer, I would recommend dates as a great fruit option. They are a high source of potassium, iron and fibre. They are very low in fat and calories for people watching their weight," Nasrallah added. "One date has around 23 calories. If you were to consume them as your fruit portion for the day, you should have around 3 dates per fruit," she added.
Despite sugar content being present in dates, diabetics are still allowed to consume all varities in addition to all types of fruit, provided that they have them in moderation.
"They are allowed to eat fruits. The amount they can have, however, depends on how much sugar is present in each. There are also many other aspects to take into consideration, including blood sugar level, medication, and severity of case," Hafis said. "For instance, a diabetic may consume one whole orange as a fruit portion. But for a mango, one slice is enough, as it has higher sugar content. With dates, around two or three a day would usually suffice," she added.
Tips: Eating Outside
- If the portion is big, share your order with a friend
- Eat only half of the plate and take the rest home
- If you order a salad, ask for the dressing to be placed on the side.
- Some appetizers are as big as main dishes, so you can ask for them as a main meal with a side of steamed vegetable or salad.
- Don't consume water while eating.
- If you must have water, only small sips are recommended.
- Order from the Kids Meals section for smaller portions.
— Source: Slim n Lite
