Keep Fit

What To Eat To

In The Tropics

(Extracts from a talk broadcast from

ZJV by the Nutrition Section of

the South Pacific Health Service).

Very often we are told that it is diffi cult to keep really fit in the tropics; that boils, skin rashes, sores and fatigue are unavoidable.

All this is untrue. The food we eat and drink is largely responsible for our general health. So :t is very important that we should know how to plan and prepare nutritious meals.

Meal planning in the tropics requires special thought and consideration. In the first place, there are the unfamiliar new foods and new recipes to be learnt; there are the difficulties of keeping foods; and sometimes difficulties in buying what we want.

But there is a second reason why planning meals in the tropics is im portant—that is, the lack of appetite or interest in food due to the heat.

But while heat and humidity may lessen our appetite they do not lessen the body’s need for body building material— for the foods containing proteins, vitamins, and minerals.

We can do with less of the energy giving foods such as starchy potatoes, bread, cakes, and biscuits, or sugars or the fatty foods.

Seme people find they put on weight in the tropics, and this is partly because they continue to eat the same amount of these starchy, sweet and fat foods as they did in a temperate climate. In between meals, such as morning and afternoon teas, are not really necessary in a hot climate. Sweet cakes and scones and biscuits should be replaced by cold fruit drinks, iced tea, iced coffee or a piece of raw fruit.

On the other hand, there are the people who always lose weight. These are usually the ones who try to carry on with normal work and play on a smaller amount of food. If you continually cut down on the amount of food you eat, ill health will inevitably result.

So while it is permissible to cut down a little on starches, sugars, fats and fried foods, especially if you are over weight, you still need the vitamin containing fruits, vegetables and the wholegrain cereals such as in oatmeal, wheatmeal, and wholemeal bread and the rich sources of protein such as meat, milk, eggs, cheese and fish.

So let us get down to the practical business of planning the days’ meals for the family. Firstly we should replace hot stews and soups of cold climates by cold salads and iced foods, and we should remember f hat our menus must tempt the family’s appetite.

Did you know (hat fat'gue affects appetite? So don’t try to force tired people (o eat. Always relax for a while before a meal, especially at the end of the day. Even ten minutes will do good.

Don’t drink large amounts of any fluid

before z meal—this will temporarily satisfy one’s hunger and lessen the appetite.

Too often breakfast is the one meal that is skimped. This is bad, as in the tropics most work is done in the mornings so a good breakfast is necessary, especially for school children. Check up on your breakfast this morning. Did your family have the best breakfast pattern, starting with fruit or fruit juice followed by cereal, preferably a wholegrain one, and milk. Then, a protein dish containing egg, bacon, meat or fish, and finally the energy foods, toast and butter with marmalade, honey or vegemite. And a drink of tea or coffee or milk.

Midday is the hottest time of the day, so lunch should be a light, attractive meal. But even a light meal or a sand wich lunch can still follow the rules of good nutrition. One of your sandwiches should be made from a protein food such as egg, meat, fish or cheese; add some salad vegetables, fresh fruit and a drink of tea, coffee, milk or fruit juice. Or at home, follow the same pattern by re placing the sandwiches with a light savoury dish from fish, cheese, meat or eggs with salad.

It is a good plan to serve the main meal of the day at the coolest time— in the evening. Start your meal with an appetiser such as fruit or avocado cock tail, or iced fruit or tomato juice or an iced savoury gelatine mould with salad.

Then the main course, with the protein food—meat, fish or a cheese or egg dish accompanied by a root vegetable, and at least one green or yellow vegetable.

And lastly, a hot or cold sweet to suit your own taste, or some fresh fruit.

Check over and make sure that each day you’ve served three good meals and that you’ve included these protein, mineral and vitamin-containing foods somewhere during the day’s meals:— MILK: At least Vi pint for you and the other adults, and for the children at least I pint for each one up to about 12 years, and IVi pints for the adolescents.

FRUIT; At least one serving of citrus fruit, or fresh tomatoes, or pawpaw, etc., and 1 serving of another fruit.

VEGETABLES; One serving of potatoes or kumala or other root vegetable and at least 2 to 3 servings of other vegetables preferable green or yellow, including one serving of raw vegetables.

CEREALS AND BREAD: One serving of whole grain cereal such as oatmeal, wheatmeal, or wholemeal bread.

MEAT AND FISH: One serving of meat, fish, eggs or cheese. Use liver and kidneys once a week and, in addition, have eggs and cheese three times a week each.

You need extra fluid in hot weather.

Train every member of the family to drink plenty of water or fruit juice. If fruit is not available make lemon tea by steeping lemon leaves in hot water, cool the liquid and sweeten with a little sugar.

This drink has been made since time immemorial by Pacific Islanders.

And here is a very economical and most useful recine for lemon essence. You can substitute oranges, grapefruit or limes for the lemons.

Lemon Essence

1 oz Tartaric acid.

Packet epsom salts.

Rind of 2 lemons. 2 lb sugar.

Juice of 6 lemons.

To these ingredients add 2 quarts of boiling water. Cool and keep in the refrigerator. To use, take quarter of a tumbler of essence and fill up with cold water.

The theory that tropic dwellers need extra salt in the form of salt tablets has been considerably over rated. For the newcomer to the tropics, it is wise to take more than your usual amount of salt with your meals. Once you have become used to the temperature, extra salt may only be needed after profuse perspiration as on a very hot day or after violent exercise. In any case all the salt required may be taken with the food we eat. Salt tablets and saltine drinks are not necessary for the average person.