By Christina Tran
Summer is officially upon us and, while nutrition and healthy eating is important all year round, here are some tips and tricks to stay hydrated and nourished during the summer months.
Water is the best way to stay hydrated and luckily in Toronto, tap water is free and safe to drink. For some, summertime could also mean more iced coffee, iced tea, and other caffeinated beverages. If you’re worried about caffeine, Health Canada has confirmed that moderate daily caffeine intake at dose levels of 400 mg per day is not associated with any adverse effects. 400 mg is about 3 cups (~250 ml) of brewed coffee. Remember that a lot of these drinks (if not prepared at home) can potentially contain added sugars. If you can, try of ask for a drink with less syrup or try flavouring your coffee or tea with milk only.
One of my favourite things about the summer is more locally grown options! You can see lots of produce markets and farmer’s markets popping up because we have many locally grown fruits that are unfortunately not available in the winter months. For example, we have locally grown cherries, currants, grapes, peaches, plums, and raspberries just to name a few. To learn more about seasonal fruits and vegetables in Ontario, visit Availability guide | Foodland Ontario
To get the best of both words: hydration and nourishment, I highly recommend smoothies! Smoothies don’t have to be complicated. A simple recipe I often recommended is a peanut butter banana smoothie. All add ingredients to a blender and enjoy. Recipe modified from www.unlockfood.ca
- 1 cup of milk (cow’s milk or soy beverage or nut milk with added pea protein)
- ½ cup silken tofu
- Frozen banana slices (equivalent to one banana)
- 1-2 tbsp of unsweetened peanut butter