Longer days mean higher temperatures, and like that Demi Lovato song says, we gotta be ‘cool for the summer’.
University Health Network registered dietitian, Anna Richardson, provides us with some refreshing options for staying hydrated all summer long. Stick around at the end for a recipe where we use some of these ingredients to make a refreshing peach and cantaloupe yogurt smoothie!
As always, if you’re on a diet for health/medical reasons, make sure to speak to your family doctor or dietitian before trying new foods.
Liquids
- Coconut water
- Broth/soup
“On hot days, be mindful to increase your intake of liquids to help stay cool and replenish what you’ve sweated out. Liquids like soups, coconut water, juices and milk will have electrolytes to help keep you hydrated!
If you’re on a reduced sodium diet, look for lower sodium options.”, says Anna.
Fruits
- Melons: Watermelon, cantaloupe and honeydew
- Peaches
- Oranges
“Fruits are a great source of water when you need to cool off. They also contain sugars and other nutrients to help provide some energy if you’re out being active. If you’re diabetic, make sure to keep an eye on the sugar content.”, says Anna.
Vegetables
- Cucumbers
- Lettuce
- Tomatoes
“Veggies are also a really great option for water-rich foods. Use them to make a salad to have a hydrating side dish or add some protein to make it a more filling meal.”, says Anna.
Peach and cantaloupe yogurt smoothie
This recipe requires a blender or similar appliance.
Ingredients
- 1 cup of cubed, frozen cantaloupe
- 1 cup frozen peach slices (approximately 8 slices)
- ½ cup of orange juice
- ½ cup of plain or vanilla yogurt
- ½ tbsp honey or to taste
Note: If using fresh cantaloupe and peaches, add ½ cup of ice.
Directions
1. Add all of the ingredients to a blender or a food processer and blend until smooth. If the consistency of your smoothie is too thick, continue blending and slowly add more orange juice until you’ve reached your desired texture. If too runny, continue to blend and add a bit more frozen fruit or ice cubes.
2. Pour into a glass and serve immediately.
This recipe is adapted from Design Eat Repeat by Melissa Rose, originally published on DesignEatRepeat.com
