HEALTH AND SAFETY
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n the hot weather of our summer, South Africans spend more time living and eating outdoors. With good weather, plenty of fresh air and enough sport to keep us entertained, the braai is central to entertaining in summer. But stop and think about the effects that the good old South African braai may have on our health as we eat, drink and be merry.
The World Health Organisation ranks South Africa as one of the top 20 nations who consume the most alcohol in the world. To avoid health and safety issues while drinking, apply the following tips: • Monitor your consumption and alternate your drinks with water • Make sure to never drink on an empty stomach • Never drink and drive
Burning up Having a braai exposes us to two potentially harmful elements: open flame and the sun. A few basic rules when being outdoors, combined with being responsible, will ensure a safe and healthy summer.
Cholesterol levels South Africans have particularly high levels of genetically related, abnormal cholesterol and should monitor this closely. The problem lies in that high cholesterol levels are often only diagnosed after having already caused substantial damage to your health. Measuring your blood cholesterol levels is as simple as taking a blood sample to a laboratory for analysis, so there is no excuse not to know your numbers. Although braais can to lead to bad food choices, there are many healthy alternatives. Firstly, don’t fill up on unhealthy pre-braai snacks such as chips and dips. Ensure that there are healthy options like unsalted popcorn, vegetable sticks with low fat dressings, and pretzels. Meat is the main feature of the South African braai so be wise with your choices. Choose lean proteins like chicken, fish, game meats or ostrich. Save the boerewors, fatty steaks and chops for special occasions only. Remove any visible fat from meat or skin from chicken before putting it on the braai. Use a low fat marinade (check the label) or a homemade marinade to tenderise and flavour your meat. Be sensible about servings – keep your meat portion to a quarter of your plate or roughly a fistsized portion. You can also add bold flavours without adding too many calories or grams of fat. A little sweetness is fine, so adding a small amount of fruit juice, honey, brown sugar or molasses to your marinade or grilling sauce will add flavour. Be aware though that too much sweetness can encourage the meat to burn on the braai.
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When it comes to cooking, keep your grill clean so that the fat doesn’t flare up and always have a sand bucket or fire extinguisher on hand to douse the flames. Make sure your braai is not in an enclosed area to avoid smoke inhalation and carbon monoxide poisoning. Then, because South Africa has the second highest incidence of skin cancer in summer, we need to be sun smart. To avoid sunburn, stay out of the sun between 10h00 and 15h00. Always use sunblock with a sun protection factor of 15 or higher when you are outdoors. Reapply every two hours and more often if you are swimming. Wear a hat and white, reflective clothing. Drink plenty of water to prevent heat exhaustion and heat stroke. Children and the elderly are at higher risk so ensure they are kept cool and well hydrated.
Be wise, with your sides too. Limit carbohydrates and ‘eat the rainbow’ with colourful vegetables and salads.
A weekend braai is entrenched into South African culture and with the theme of everything in moderation, we can continue to enjoy this summer pastime healthier and for longer.
And lastly, no meal is complete without dessert but consider healthy options like fruit kebabs to round off the meal.
Dr Fathima Docrat, Alexander Forbes Health Management Solutions medical advisor
www.spotongmag.co.za
