Check out tips for healthy eating and good hydration for the Amazon summer
Guidelines are from the Public Health Secretariat of Pará (Sespa) for greater well-being during this period
The summer in Pará is marked by the intense heat that everyone already knows. For this reason, the State Public Health Secretariat (Sespa) reiterates the main guidelines for the population to maintain the necessary care with food and good hydration of the body, for the proper functioning of the organism.
The nutritionist and state coordinator of Nutrition at Sespa, Walkiria Moraes, notes that healthy eating and good hydration are essential for maintaining health. “During trips, it’s good to learn a little about the local culture and cuisine, as this contributes to the choice of what to consume away from home,” she advised.
Walkiria Moraes informed that during this time of high temperatures, the body loses more fluids and minerals. “For this reason, we should prefer light foods and avoid the consumption of greasier and caloric foods, such as fried foods, which require more effort in the digestion process,” she explained.
'Fruits must not be missing from the menu,' says the Nutrition coordinator of Sespa
Nutritionist Walkiria Moraes suggests that people prefer to consume fresh or minimally processed foods based on fruits, vegetables, lean meats, rice, and beans. These are foods that provide important nutrients such as vitamins, minerals, and fibers, and also help maintain the body's hydration. “Let’s enjoy seasonal fruits like pineapple, watermelon, tangerine, orange, and acerola, which have higher nutritional content.”
Regarding hydration, the nutritionist said that water plays a role in maintaining body temperature and in various physiological processes. “Therefore, the consumption of water should be at least two liters per day. But we can also drink coconut water, natural juices, and iced teas that also provide valuable nutrients for our body, such as sodium, potassium, phosphorus, among others, which help prevent dehydration,” she stated.
Summer at the beaches - For those who will spend holidays or weekends at the beaches, Walkiria Moraes recommends caution when consuming ready-made foods; it is important to know the source. “Ready-made foods should not be left at room temperature for more than two hours because they spoil quickly in the heat, hence the importance of being very careful with meats, shellfish, dairy products (milk, yogurts, and cheeses), and eggs,” she emphasized.
The nutritionist also warned that poor preservation can lead to the appearance of the Salmonella bacteria, transmitted by the consumption of raw, undercooked, or improperly prepared foods. “This bacteria can cause nausea, vomiting, fever, intestinal cramps, and diarrhea, which can lead to hospitalization.”
Hygienization and storage - Walkiria Moraes emphasizes that higher temperatures can cause faster deterioration of foods. “To prevent this from happening, it is essential that hygiene measures are observed and that foods are well cleaned and stored properly, considering the characteristics of each one,” she concluded.
Care to be taken with food storage:
- Fresh foods should be washed one by one, left in a chlorinated solution for 15 minutes, rinsed in clean water, and dried before being stored at room temperature or refrigerated;
- Meats should be purchased and stored under refrigeration, being important to pay attention to characteristics such as color, odor, texture, and taste;
- Non-perishable foods, such as cereals and legumes, should be cleaned and stored in a ventilated area.
