Se nella vita di tutti i giorni l’happy hour rappresenta un momento di svago e di relax dopo una lunga giornata di lavoro ma è al contempo un vero campo minato dietetico, ancora più rischioso è da questo punto di vista il periodo estivo: nelle giornate lunghe e piacevoli aumentano anche le occasioni per socializzare e stare in compagnia. Inoltre, se per colpa del caldo il pranzo si riduce a uno spuntino, ecco che quando arriva sera l’appetito si fa sentire con prepotenza e il rischio di compromettere con pochi aperitivi la perdita di peso ottenuta nel corso di un intero anno è concreto.
Dal punto di vista della linea, inoltre, l’happy hour diventa ancora di più “ad alto rischio” perché spesso è organizzato in modo tale da permettere di allungare la mano e mangiare una quantità quasi illimitata di vari cibi, molti dei quali esageratamente ricchi dal punto di vista calorico. La prima mossa sta nell’essere consapevoli che gli aperitivi, con i loro stuzzichini e le bevande alcoliche, rappresentano davvero un terreno scivoloso per la linea: ma non è necessario rinunciarvi del tutto.
Si tratta di decidere in anticipo quanto e che cosa mangiare, badando poi a rispettare l’impegno preso verso se stessi, e anche verso gli altri: è bello passare un momento con amici che concentrano la loro attenzione e le energie più sulle persone con cui si trovano in quel momento piuttosto che sul cibo e le bibite che hanno davanti a sé. La prima cosa da fare è selezionare i cibi con cura, sia quando l’happy hour si svolge al bar sia quando si tratta di un’occasione casalinga.
Molte delle preparazioni che più spesso compaiono in queste occasioni sono a base di parecchi grassi e condimenti. Ad esempio, una cucchiaiata di pasta fredda o di insalata di riso vale circa 40 calorie. Se invece il buffet abbonda in focacce e pizzette, sappiate che un quadratino può sfiorare anche le 60-70 calorie, mentre un pezzetto di torta salata ne apporta circa 50. Anche le tartine, all’apparenza più innocue, non lo sono poi tanto: tra pancarré, salsine e ciò che ci sta sopra, arrivi alle 70 calorie in un solo colpo. Attenzione anche ai cubetti di formaggio (circa 80 calorie ciascuno, comprese anche le apparentemente più innocue mozzarelline o formaggi come il grana e il parmigiano) e di salame (si può andare dalle 40 alle 80 calorie).
Poi ci sono le diverse varianti di insalate “elaborate” che oscillano dalle 80 calorie per un paio di cucchiaiate di quella russa e di capricciosa alle 60 circa per la versione a base di patate condite con salse ricche di grassi. Da non sottovalutare, sotto il profilo calorico, le classiche arachidi, patatine, sfoglie di mais: in questo caso è difficile dare un parametro di riferimento preciso, ma con soli 10 grammi di chips, di nocciole, di pistacchi e di salatini e simili ingerisci sulle 50 calorie.
Invece, ecco alcuni stuzzichini meno compromettenti: ovviamente le verdure crude, ma anche in questo caso facendo attenzione a non intingerle troppo nelle salse: se il sedano da solo è leggerissimo — per arrivare a 20 calorie dovete mangiarne un etto! — tenete presente che la maionese fa salire il conto di 70 calorie per ogni cucchiaiata. Anche i sott’aceto sono altrettanto poco calorici (a parte le olive, ovviamente), così come i piattini di insalata soprattutto se poco condita, e gli spiedini di frutta.
Tuttavia anche con frutta e verdura cruda è buona norma non esagerare: il pericolo, se si mangiano troppe fibre, è gonfiare lo stomaco e soprattutto continuare a bere intanto che si sgranocchia, con la conseguenza di dilatare l’addome. Non c’è solo il cibo a insidiare la vista e il palato. Infatti, ogni, aperitivo degno di questo nome deve essere accompagnato da qualche cosa da bere. Attenzione: un long drink con un elevato contenuto di alcol e zucchero può raggiungere e superare le 200-250 calorie. Meglio bere una coppa di spumante, un succo di ananas o di pompelmo rigorosamente non zuccherati o il classico succo di pomodoro, condito con una goccia di tabasco o un pizzico di pepe, o addirittura reso più intrigante da un po’ di succo di limone, che è anche un ottimo depurativo e disinfettante intestinale.
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