Ask a Dietitian

As seen on BCTV August 6/02

SMART SNACKS CAN FIGHT EFFECTS OF HEAT AND POLLUTION
Dietitian Suggests Whole Grains, Fruit and Liquids to Beat the Heat

Toronto, ON / Vancouver, BC (DATE) – Foods that are high in water, fibre and antioxidants can help fight the effects of heat and pollution, and should be added to our summer snack habits, according to Registered Dietitian Diana Steele.

Snacking is a serious past time in Canada. While most of us want to eat healthy snacks, the National Institute of Nutrition confirms that only 28 per cent of Canadians have significant knowledge of food and nutrition (National Institute of Nutrition / Ipsos-Reid. Canadians and Nutrition, May 2002).

“During the summer months our nutrition needs change,” says Steele, nutrition spokesperson for Wasa Crispbread. “We spend more time outdoors, and the smog and heat can take its toll on our bodies.” The good news, says Steele, is that it’s simple to add a few healthy snacks to the diet to ensure we have the extra energy and stamina needed on long hot summer days.

Given that Canadians are predisposed to snacking, Steele recommends that the best way to eat to beat the heat is by stocking-up on heat-tolerant snacks: simple, good tasting and portable foods that are great for an afternoon in the garden or on the golf course.

Stay Hydrated
“If you are thirsty, you are already dehydrated,” cautions Steele. While under the sun, she recommends snacking on foods that are high in water content, such as cucumbers, oranges, apples, watermelon and even broccoli. Water and fruit juices are the best beverage choices to keep healthy and hydrated. “Carry a water bottle wherever you go!”

Carbs for Energy
Carbohydrates are our body’s best source of energy. Our bodies can digest and absorb carbohydrates relatively easily and hence derive energy from them. Great snacks include Wasa crispbread with peanut butter, fruit smoothies or a piece of fruit.

Fibre for comfort
Whole grain, high fibre snacks are healthy and convenient to grab on the go. Most Canadians consume only half of their daily recommended 25-grams of fibre, and as Steele points out, a low fibre diet can lead to irregularity and painful constipation, symptoms that can be exacerbated in the heat. “Snacks like Wasa whole grain crispbreads are portable, heat tolerant and pack a high serving of fibre, 4.2 grams in only three slices.”

Snacking to fight free radical damage
Smog and pollution are symptoms of summer that are no longer limited to Canada’s large urban centres. Extended exposure to pollution can lead to free radical damage that is linked to various illnesses, including cancer. Diana Steele suggests avoiding spending time outdoors on really smoggy days, and snacking on foods that are high in antioxidants such as citrus fruits, berries, kiwi, mangoes, red peppers and carrots. Antioxidants are substances found in food which decrease the adverse effects of free-radicals (created in part through pollution) in humans which can damage cells, and thus contribute to dysfunction and disease.

Be conscious of food safety
Food safety should be on everyone’s mind at all times, but particularly during the summer. In food such as dairy, meat and fish, bacteria begin to grow in temperatures over 40 degrees Fahrenheit (4 degrees Celsius). “When out of doors, pack snacks that can handle the heat such as fruit and crispbreads and avoid a picnic of sandwiches that contain meat, cheese and mayonnaise unless you use a well insulated cooler and ice,” recommends Steele. “Bacteria grow quickly in the heat, and eating spoiled food can lead to discomfort, nausea, vomiting and symptoms common to those of the flu.”

According to Steele, simple changes to our snacking routine can help take a bite out of the sometimes-debilitating effects of a long hot summer.

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For further information:
Argyle Rowland Worldwide, 416-968-7311
Aline Nalbandian, ext. 226, aline@argylerowland.com

Watch for the Eating for Energy segment on BCTV’s Noon News Hour!