What are Some Fast and Healthy Summer Food Tips?
Minimize the time you spend cooking on hot days. Use the microwave oven to keep from heating the house, or even treat yourself to pre-cooked foods from Longo’s, such as roasted chicken.
Serve salads with assorted greens, canned tuna or salmon, or with cold leftover sliced cooked chicken, or drained and rinsed canned beans, grated cheese, and add a whole grain bun or bagel or couscous, leftover rice or a potato cooked in the microwave oven, along with a cold low fat fruit milkshake and fresh fruit. These meal ideas are fast to prepare and doesn’t require a stove or conventional oven.
To keep meal preparation to a minimum, stock your cupboards, fridge and freezer with ingredients that can be used to make fast meals. Prepare extra quantities of food to be used as leftovers the next day.
To make sure you are getting enough fruits and vegetables in your diet, here are some ideas to enjoy:
- Try slices of sweet potatoes cut in thin rounds cooked on the grill for a nutritious serving of vegetables.
- Wash green seedless grapes and freeze them to enjoy as a refreshing snack on a hot day.
- Freeze canned peaches or pears (packed in water or pear juice) in a freezable container and place while frozen in a food processor. Using the metal mixing blade, process until smooth. This is a refreshing and nutritious fruit sorbet.
- Serve fruit kebobs and dip them into yogurt or pudding.
How much water do I need each day?
Water is required for metabolism, digestion, absorption, and transport of nutrients. Without enough water, dehydration occurs. Effects of dehydration can include increased body temperature, reduced performance, nausea, clammy skin, dizziness, fatigue, and heat stroke. If you are feeling drowsy, you may be dehydrated, so drink some water! Make a refreshing fruit smoothie beverage. In a blender, combine milk or yogurt with fresh or frozen fruit
Stay well hydrated by drinking water with meals and snacks. Most adults should consume about 2.5 – 3 litres (10.5 – 12.5 cups) of fluid per day, but more is needed in warm environments or during exercise. Remind children to consume adequate water, especially with active play, outdoor sports, and warm weather.
How much fibre do I need, and why is it important?
The National Academy of Sciences recommends a daily dietary fibre intake of 14g per 1000 calories of food intake. For most adults, this would be about 20 to 35g of fibre per day.
Fibre is important for weight management, since it provides a feeling of fullness, and keeps you feeling fuller longer. Increasing your intake of soluble fibre may also provide better control over blood sugar, beneficial for people with diabetes. Boosting soluble fibre may also lower cholesterol levels, benefiting those with heart disease.
Whole grain breads and cereals, wheat bran, and the edible seeds and skins of fruits and vegetables are good sources of insoluble fibre.
Oat bran, oatmeal, beans, lentils, dried peas fruits such as apples, pears, blueberries, and strawberries are good sources of soluble fibre.
Remember to gradually increase your fibre intake to prevent discomfort, and increase your fluid intake, because fibre absorbs water.