Hunger goes away with the heat. We are attracted to fresh foods, often sweet, and sugary drinks, which however are not always part of a healthy and balanced diet. Maintaining the balance between gluttony and health is never easy, but in summer things get complicated. And then we lack energy, blood pressure drops and we often look to food for the solution. The book explains to us how important it is to make the right choices at the table Nutritionthe last volume of the series I pocket books of health, edited by Silvio Garattini and Istituto Mario Negri, for San Paolo Edizioni. The authors are Silvano Gallus, head of the Lifestyle Research Laboratory of the Mario Negri Institute in Milan, and Carlotta Franchi, head of the Pharmacoepidemiology and Human Nutrition Laboratory, Department of Health Policies of the same institute. In the book the two epidemiologists do not propose miracle diets, but translate in a simple way what we now know with greater certainty from scientific research, addressing essential questions: when to eat, how much to eat, what to choose and which foods should be limited, explaining the reasons.
And the recurring question these days is: how do we behave at the table with the “cauldron”? Favoring fruit and vegetables rich in water (watermelon, melon, peaches, cucumbers and tomatoes), choosing light proteins (fish and white meat, yogurt, ricotta, eggs and legumes), cereals – preferably wholemeal – perhaps cold in salads (cold pasta is also good, it is more digestible!), trying to limit fatty and fried foods, which slow down digestion, those that are too spicy (they increase the body temperature), and trying not to overdo it with alcohol and coffeewhich promote dehydration. Finally, never forget dried fruit, an excellent energizer as a snack. Dietary rules which, however, can also apply in the other months of the year, with the necessary seasonal variations. Because the fundamental principles of a healthy diet are relatively simple: the important thing is to know where to look, how to read up, to distinguish the scientific truth from the fashion of the moment.
This is precisely the message of the two scientists’ volume: We asked Silvano Gallus a few questions to find out more.
From the food pyramid (typical of the Mediterranean diet model) we moved on to the composition of the dish (the “healthy eating dish” proposed by the Harvard School): what does this change of perspective mean? And in the hot season, how should the ideal dish be composed? «The food pyramid remains a very useful tool because it tells us how often to consume different foods throughout the week. The plate model, however, helps us to concretely build a balanced meal. In fact, today we know that what matters above all is the dietary pattern as a whole and not the individual food. Even in summer the principle does not change: half the plate should be occupied by vegetables and fruit, a quarter by preferably whole grains and a quarter by healthy protein sources, such as fish, legumes or chicken, with extra virgin olive oil as a condiment and water as the main drink.”
After the “what” to eat, let’s move on to the “how much”. In hot weather we often tend to eat less. Is this a healthy behavior? How to adjust the doses?
«With the heat it is normal to have less appetite. If your weight is normal and your diet remains balanced, spontaneously reducing the quantities a little is not a problem. Indeed, in modern societies we generally tend to eat more than necessary. The important thing is not to compensate with snacks, ice cream or sugary drinks and to continue to take in all the necessary nutrients, favoring lighter but more complete meals.”
And now we are at the “when”. Why are meal times so important? In the summer we tend to dine late, perhaps on holiday. Is it harmful to health? «Our metabolism follows biological rhythms and works better when meals are relatively regular. Evidence suggests that eating very late in the evening and concentrating most of your calories at night is not the best choice. That said, a few later dinners during the holidays certainly aren’t a problem. What we do for eleven months of the year matters much more than a few summer exceptions.”
Let’s talk about hydration. It is always important, but even more so with high temperatures. How and how much to hydrate? What are the risks if we don’t drink enough?
«In the heat we lose more fluids through sweating and therefore drinking enough becomes even more important. The best rule is to drink regularly throughout the day, without waiting to feel thirsty, favoring water. Poor hydration, in fact, can lead to tiredness, drops in blood pressure, headaches, reduced concentration and, in the most serious cases, heat stroke. The elderly are particularly at risk because they often feel less thirsty.”
Often in this season there are drops in energy and pressure. How can we help ourselves with nutrition, without exceeding in sugar?
«Many people look for energy in sweets or sugary drinks, but the effect does not last long and can be followed by a rapid drop in blood sugar. It is preferable to choose balanced meals with whole grains, fruit, vegetables and quality proteins, which release energy more gradually. Good hydration and an adequate intake of mineral salts through fruit, vegetables and yogurt also help to counteract the feeling of exhaustion.”
You never forget pizza, even less in summer. You have done extensive studies on it, highlighting that it is part of a healthy diet. In what sense?
«More than twenty years ago we conducted a series of studies that showed how, in middle-aged people, regular pizza consumption was associated with a lower risk of some digestive system cancers and myocardial infarction. However, our research does not prove that pizza is a “miracle” food. Rather, they suggest that, in Italy of those years, those who regularly ate pizza also tended to follow the Mediterranean diet more faithfully. Pizza, especially traditional pizza, can therefore find space in a healthy diet if consumed in moderation and within an overall balanced eating style. After all, it was precisely this line of research that earned me the Ig-Nobel for Medicine in 2019.”
Who runs the greatest risk when it’s very hot, if they eat incorrectly?
«The most vulnerable subjects are the elderly, young children, people with chronic diseases, those who take certain medications and those who carry out physical activity or heavy work outdoors. For them, poor nutrition and poor hydration can increase the risk of dehydration, heat stroke and cardiovascular complications.”
How important is it to read food labels? In this period, which ingredients should we be most careful about? «Reading the label is a very useful habit. Rather than focusing on calories, it is worth looking at the list of ingredients: if it is very long and full of unfamiliar ingredients, it is probably an ultra-processed food. In summer it is best to limit especially sugary drinks, very salty snacks and ultra-processed foods, rich in additives and fats, but poor in fiber and nutrients.”
If you had to summarize the book written with Carlotta Franchi in a few words, what would you say?
«Eating healthy is much less complicated than we are often led to believe. Scientific evidence converges on a few simple principles: favor plant foods, follow the Mediterranean diet, eat in moderation, maintain a good regularity of meals and drink water. More than looking for the perfect food, what matters is the overall quality of our daily habits.”
