Hello! Welcome to our first blog post of the Summer Nutrition series. This blog will have various nutrition related topics, along with a recipe weekly/every two weeks. You will also be able to 'Ask the Dietitian' by leaving your questions below. These will be answered by me the following week/every 2 weeks.

June is National Fresh Fruit and Vegetable Month, along with World Food Safety Day! With June upon us and temperatures steadily increasing, this increases your body's need for water and other hydrating fluids! June is also the beginning of outdoor activities such as summer picnics and small gatherings. It is important to continue with health and safety precautions, especially with food preparation and overall summer safety.

Here are 4 tips to start this summer season off on the right foot:

1. To ensure you consume adequate hydrating fluids, consume at least 64 ounces of fluids. More may be needed on hotter days or if physically active. Water, soda, juice, tea, coffee, milk typically count as fluids.

Dehydration is an indicator that you do not have enough water in your body. Dark urine color, skin appearing dull and dry, headaches and fatigue are some ways to spot dehydration. Drink to prevent dehydration!

2. Summer fruit such as strawberries, blueberries, and pineapple tend to be more affordable as they are in season. Add your favorite summer fruit to your cereal, yogurt and even oatmeal! When fruits are in season, they are plentiful, cheaper and are at their peak in taste. Choose fruits such as watermelon, cherries, or peaches for dessert instead of cookies or ice cream.

3. Food borne illness cases are more common in the summer. Hot temperatures are an ideal breeding ground for bacteria. This is known as the temperature danger zone, which ranges from 40 to 135°F. Foods that are perishable and prone to contamination include:

a. Cheese, milk and yogurt,
b. Eggs
c. Mixed dishes such as casseroles, chicken, potato, tuna salad and egg salad
d. Meats.

Make sure these foods are kept refrigerated or once cooked, eaten within 30 minutes to prevent illness.

Strawberry Lime Refresher Recipe

This refreshing drink is perfect on hot summer days and it's a great thirst quencher!

Ingredients

2 cups sparkling water or club soda
2 cups frozen strawberries
2 tablespoons honey or alternative sweetener
1 tablespoon lime juice
1 teaspoon lime zest of 1 lime*

Instructions:

1. Combine all ingredients in a blender and blend until smooth.
2. Pour into serving glasses and enjoy!
    Yield: 4 servings
     *Tip: Grate the skin of the lime to make lime zest

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