Sunshine on Your Plate: Heart Healthy Food
Summer is a perfect time to relax, connect with family and friends and enjoy a meal. Including healthy eating can be fun, from consuming delicious foods, planting a garden or going to summer markets. Think of healthy eating as providing the fuel for your body to feel your best while enjoying every moment that summer offers. Make the most of summer with the following tips:
Stay Hydrated:
· Avoid sugary drinks, consider refreshing options such as lemon water.
· Try other combinations, infuse water with berries, lime and rosemary.
· Drink water often, especially when it is hot outside. If you’re thirsty you may already be dehydrated.
· Water rich foods such as watermelon, strawberries, peaches, cucumbers, and tomatoes are great choices.
Healthy Snacks & Side Dishes:
· Summer is a great time for seasonal fruits and vegetables.
· Consider a green leafy or fruit salad or a combination of both.
· Make your own salad dressing with olive oil.
· Grilled veggies can be quite tasty.
Use more herbs and spices:
· Limit salt and use fresh herbs and spices and salt free seasoning.
Smart Summer Gilling:
· Choose a variety of proteins, lean cuts of meats, fish and tofu.
· Grill fish high in omega 3 fatty acids include trout, salmon and herring.
· Trim visible fat before grilling.
· Use whole grain options for burger buns.
· Limit intake of processed meats, consider homemade veggie dogs and burgers.
Be Creative & Have Fun:
· Take advantage of in season veggies, try grilling your veggies such as grilled zucchini and mushrooms.
· Marinate and season tofu.
Remember a Layered Approach to Sun Safety is Best:
· Seek shade, wear wide brimmed hats, sunglasses that have UVA and UVB. protection, UV protective clothing and broad-spectrum sunscreen.
Canadian Cancer Society: Spotlight on Sun Safety:
Spotlight on sun safety | Canadian Cancer Society
Standford Medicine: Sunscreen fact and fiction: What the Sciences Says:
Sunscreen fact and fiction: What the science says
Health Canada: Summary Safety Review – Sunscreen Products – Assessing the Potential Risk of Skin Reactions:
Food Safety:
· Risk of food related illness increases during warm weather.
· See Government of Canada link below for tips to stay safe.
Summer food safety tips - Canada.ca
Recipes:
Recipes | Heart and Stroke Foundation
Heart Healthy Summer Recipes | Libin Cardiovascular Institute | University of Calgary
NM22-Recipe-eBook-EN-Final.pdf
