Beat the Heat

Top tips: Beat the heat with proper food and care

Stay hydrated, eat more fish, and cultivate a balanced diet a few of the tips for summer months.

Top tips: Beat the heat with proper food and care

Extreme heat can be dangerous for anyone, but especially so for young children, the elderly, and people with chronic medical conditions. Wear sunscreen when out in the sun and re-apply regularly. Wear wide-brimmed head coverings and clothing that protects the body. Seek shade whenever possible. 


Here are some other tips


Stay hydrated

Drink water. In hot weather, staying hydrated is vital to replace the fluids that the body loses through sweating. Dehydration can manifest as headaches, dizziness, constipation, or dry skin, lips, or mouth. 


Replenish electrolytes

Electrolytes are lost through sweat and can be obtained from sports drinks, as well as foods such as bananas, raisins, potatoes, spinach, and milk.


Healthy foods

Balance your diet with fruits, vegetables, protein, and whole grains; consume local, fresh, summer produce; eat fish — rich in protein and healthy fat — two to three times per week. 


Consume less salt and sugar 

Limit the amount of salt, soy sauce, and other high sodium foods when preparing meals. Avoid salty snacks and choose low sodium products. Limit the consumption of sugary snacks, candy, and sugar sweetened beverages.


Defrost safely

Thaw frozen meat safely in the refrigerator, in cold water, or in a microwave oven. Cook immediately after thawing.


Storing leftovers

One of the most common causes of foodborne illness is the improper cooling of cooked foods. Leftovers should be put in shallow containers for quick cooling and refrigerated within two hours.


Eat healthy when eating out

Select restaurants that prepare fresh, healthy food. Avoid sugary drinks and limit the amount you eat. Take leftovers home rather than over-eating. Avoid desert unless fresh fruit. 


Make healthy, delicious, fruit ice cream 

Make your own mashed fruit and yogurt ice cream for a healthier option. 


Keep physically active and sleep well

Physical activity improves brain health, reduces the risk of disease, and helps weight management. Prioritize sleep, and keep the same schedule for sleeping and waking up.


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