"Making a Splash with your Summer Meals" By Rita Hoyt, Expert Nutritionist of Eatwise, Inc.
Summer is a hot and active time of year. It’s so wonderful to go to the beach, have picnics and family outings. With our busier than normal schedules we need to make sure we stay healthy and hydrated. Here are some great summer tips:
- Drink fluids. It’s important to stay hydrated so you don't get over-heated, light-headed or fatigued. A great way to do that is drink plenty of water. Add some pre-cut lemon or lime slices to your water for added color and vitamins. Also, exchange sodas for fruit juices. Juices have less sugar and also have the benefits of vitamins. Try Coconut water! It has great flavor, no sugar and is a wonderful thirst quencher. Coconut water can be found in your local grocery store. Lastly, did you know alcohol dehydrates you? Remember to balance an alcoholic beverage with lots of water to keep your body hydrated during the hot days of summer!
- Fruits. Summer is a season of a number of wonderful fruits. As a fast and easy idea, pre-cut some watermelon and cantaloupe and have them ready in the refrigerator. They are hard to resist on a hot day! Grapes are also simple and handy to have around to snack on or grab as you’re running out the door. Blueberries, strawberries and raspberries are colorful and eye-appealing for kids of all ages. Cherries are always mouth-watering and easy to pack for a picnic. Sliced oranges are always refreshing and a cold piece of pineapple is great for any sweet tooth!
- Veggies. Baby carrots, sliced cucumbers, grape tomatoes and small slices of red, yellow and orange peppers are always good to munch on. Don't forget the dips like bean, salsa and hummus that are easy and healthy to use with your favorite pita chips or the veggies.
- Snacks for Kids. With kids being out of school and extra active during the day, it’s a good idea to be prepared with healthy snacks. Some suggestions are sliced apples with a small container of peanut butter; a small bag of mixed nuts and Coconut water; or a small amount of grapes and string cheese.
- Snacks for Busy Moms and Dads, To help keep busy moms and dads healthy some great suggestions are combining Chia Seed, Flax and Protein Powder with applesauce. This power-packed snack gives great energy and staying power. Also, try freezing a protein shake the night before using all these ingredients along with your favorite summer fruit. Let it thaw during the morning and it’s ready for a refreshing pick-me-up! A great snack to share with your kids is a banana wrap, which is simply a banana, peanut butter and honey wrapped in a piece of flat bread.
Rita’s Refreshing, Natural Lemonade:
2 cups of fresh squeezed lemon juice
4 cups of water
1 teaspoon of Stevia (natural sweetener)
Mix well and pour over ice. Add a slice of lemon on side. Enjoy!
Rita L. Hoyt, is a Certified Nutrition Consultant and the owner of EatWise, Inc. Rita has been in practice in the Central Florida area for over 20 years. She can be contacted at (407) 339-9428 or at [email protected]. Her website is www.eatwise.biz.
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