It’s an integral part of South African culture to thoroughly enjoy the summer season with its long holiday period over December and into the new year. Hot days and warm nights are the ideal settings for enjoying the outdoor-focused lifestyles that give us so many more opportunities to be physically active and to unleash our sociable natures.
But along with higher temperatures and the whirl of end-of-year parties, festive celebrations and holiday get-togethers come shifts in our eating habits, and the risks of overindulging.
Here’s an evidence-based roadmap for navigating nutrition this summer from registered dietitians Retha Harmse and Faaizah Laher, spokespeople for the Association for Dietetics in South Africa.
Going lighter and fresher, as well as nutrient-dense
Both Faaizah and Retha emphasise that summer brings increased opportunities to make healthy eating choices and keep focused on healthy, balanced meals. With the heat of the summer days, it’s a natural step to begin including far more salad dishes and salad- or vegetable-based light meals, to favour fruit and yoghurt smoothies over hot breakfasts, and to opt for lighter sweet treats and desserts that make the most of South Africa’s delicious bounty of locally grown summer fruits. This makes it easier to include a wide range of fresh produce across the colour spectrum in light but nutrient-dense meals.
Retha says, “It’s normal for appetite to decrease in hot weather, and you need to focus on nutrient-dense foods to ensure you’re meeting your nutritional needs even if you’re eating less. Luckily, summer offers an abundance of fresh fruits and vegetables. Seasonal produce is at its peak flavour and nutritional value. It’s a great time to experiment with recipes that highlight summer produce, like gazpacho with fresh tomatoes, delicious salads with lots of crisp greens, or berry parfaits with yoghurt.”
Balancing nourishment and indulgence
Year-end and the December holiday period is a busy time for socialising, and it can be challenging to stick to healthy eating regimes. Typically, there’s an increase in going to parties, eating out, braaiing and picnicking, as well as the festive season traditions that tend to involve big meals and rich foods.
Faaizah says, “I love the buzz of year-end, when school is finally over, the days get longer and eats become easier to prep. I also love the flurry of invites before we leave for holiday.”
She offers 4 easy tips to stay on track during this busy social season:
- Plan ahead: “I recommend planning the day or week ahead if you know you are invited out. Plan your meals for that week or day to include lighter, more nutrient-dense foods. This will ensure you are not overly hungry when faced with all the party food.”
- Enjoy a pre-event snack: “It’s a good idea to eat a small balanced snack 30 minutes to an hour before the party starts. Make sure your snack has a protein, carbohydrate, a vegetable and a fat. An example of this is hummus, pita, cucumbers and avocado.”
- Make mindful pairs: “Balance and pair lighter sides with smaller portions of richer mains. For example, pair a generous portion of roast vegetables or green salad with a moderate portion of rich meats. Or, if you have your heart set on trying that creamy potato bake, choose a lean meat and lots of colourful salad to go with it.”
- Make one trip: “Visit the party spread or buffet table only once. Dish up a small portion of all the foods you like and try not go back for seconds. Eating slowly and being mindful about savouring the foods on your plate will enhance your satiety and reduce the temptation to have some more just because it’s tasty.”
Retha also advises that we choose our indulgences thoughtfully while allowing for flexibility and avoiding all-or-nothing thinking. “It is important to be kind to ourselves and optimise on our enjoyment of holiday socialising. One indulgent meal doesn’t derail your overall healthy lifestyle. Enjoy it and return to your regular habits afterward.
“Decide which treats you really love and skip those that are less important to you. And, also allow yourself to enjoy special foods without guilt. This can prevent you from getting into a cycle of restriction and overindulgence.”
Managing your hydration on hot days
One of the biggest nutritional challenges over the summer is actually adequate hydration. The combination of increased physical activity and higher temperatures means we sweat more, losing not just fluid but electrolytes as well.
“Staying well-hydrated is essential to keep you feeling your best during the summer months,” says Retha. “While the common recommendation is eight glasses of plain water a day, your needs may be higher in the summer. Listen to your body’s signals and adjust accordingly. There are many smartphone apps that can help track your daily water intake and send reminders.”
Her practical tips for hydration include:
- Make water more appealing by infusing it with natural flavour. Add slices of citrus fruits, berries, cucumber or fresh herbs like mint to your water for a subtle flavour boost.
- Enjoy iced herbal, fruit and flavoured teas as a refreshing way to increase fluid intake without added sugars or caffeine.
- Be mindful of dehydrating drinks by limiting alcohol and caffeine, which can have diuretic effects, leading to increased fluid loss. If you do consume them, then balance that out with extra water.
- Hydrate around physical activity including drinking water about 30 minutes before being active; taking regular sips of water during exercise, especially if you’re active for more than an hour; and replenishing fluids after exercising by drinking water or a natural electrolyte drink.
- Enjoy hydrating fruits and vegetables as snacks such as watermelon, honeydew melon, peaches, nectarines, celery and cucumber sticks.
- Monitor your hydration signs by keeping a check on urine colour. Light-coloured urine typically indicates good hydration, while darker urine can be a sign to drink more fluids. Be aware of signs like dry mouth, fatigue, headaches or dizziness, which may indicate dehydration.
Overall, you will get the most out of the holiday season by focusing holistically on your well-being, and not just food. Getting plenty of exercise, sleeping well and keeping focused on the quality of our social connections are all integral aspects of maintaining a healthy lifestyle while enjoying the summer to its fullest.