Don’t lose your cool. Drink up and eat well this summer.

July 24, 2020 - Defence Stories

plate of fruits

A visible fruit bowl or cut up vegetables like celery, carrot sticks and broccoli in the fridge make an easy healthy choice when hunger hits.

With summer’s scorching heat waves now here, don’t lose your cool. Staying hydrated and eating well can keep you fuelled for all your outdoor activities from water sports, hiking, and camping to enjoying some relaxing time on a patio.

Hydrate with water

Water is the best no calorie thirst quencher. Placing a pitcher of water or reusable water bottles in the fridge makes it a grab and go item. If your water needs a flavour boost to keep you sipping try;

  • Slices of citrus fruit, cucumber, or some mint.
  • Freezing some berries into ice cubes.
  • Sparkling water or club soda for variety. They are naturally calorie and sugar free.

Cool snacking

Seasonal summer vegetables and fruits are plentiful and full of nutrients. Cucumbers, tomatoes, peppers, berries and melons are all high in water to help keep you cool, hydrated and filled up.

  • A visible fruit bowl or cut up vegetables like celery, carrot sticks and broccoli in the fridge make an easy healthy choice when hunger hits.
  • Search out something different in your regular grocery store like kohlrabi, fennel, or edamame in the pods (young soybean). Be curious about unfamiliar vegetables. Google some ideas.
  • Add extra vegetables like tomato slices, spinach leaves, and avocado to your sandwiches.

Turn the heat down!

Get out of the heat of the kitchen and get outdoors to light up the BBQ.

  • Grill vegetables like eggplant, zucchini, peppers and asparagus.
  • Mushrooms, broccoli and cauliflower “steaks” add variety to the usual steak and hamburger. A little brushing of canola or olive oil and a bit of balsamic vinegar with fresh or dried herbs adds lots of great flavour.
  • Turn a green salad into a meal by adding leftovers like grilled vegetables, meat, canned salmon or tuna, chickpeas or kidney beans. Add brown rice or whole-wheat pasta to make it satisfying and delicious.
  • Grill stone fruit like peaches, nectarines and plums, pineapple and bananas for dessert either in slices or cubed on skewers. Glaze with a little brown sugar and lime juice.

Summertime is a perfect opportunity to make vegetables and fruit an easy healthy habit you can make part of your daily routine throughout the year.

Strengthening the Forces

Pamela Hatton, RD, MSc 
Pamela Hatton, RD, MSc is part of the Strengthening the Forces team and works on promoting healthy eating and nutritional wellness.

Strengthening the Forces is Canadian Armed Forces/Department of National Defence (CAF/DND)’s healthy lifestyles promotion program providing expert information, skills and tools for promoting and improving CAF members’ health and well-being.

Related Links

Summer Safety – Beat the Heat!

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