Hydration is important, especially during the hot and humid days of the summer. Hydration is a key part of health since 50-70% of our bodies are made mainly of water. Ways that we can stay hydrated is through foods and beverages. Here are some foods that you can include that are higher in water, and other helpful tips to increase you water!
Fruits: cantaloupe, strawberries, watermelon, grapes, oranges, peaches, pineapples and pears.
Vegetables: lettuce, cabbage, spinach, squash, celery, carrots, and broccoli.
Dairy: yogurt, cottage cheese and ricotta cheese.
Tips to help increase your water:
Listen to your body. If you feel thirst, drink fluids. With hot climates and being more active, this is especially important.
Drink water throughout the day. Drink water with or between meals and snacks.
Carry a refillable water bottle. Keeping a bottle within reach is an easy reminder to stay hydrated.
Add flavor to your drinks. Add frozen fruit, fresh lemon or lime, or cucumber slices with basil leaves to add more flavor.
Information gathered & adapted from:
https://www.eatright.org/food/nutrition/healthy-eating/how-much-water-do-you-need
Spinach, Strawberry, & Peach Salad
Ingredients
2 bunches of baby spinach, washed and dried
3 cups sliced strawberries, washed
1 cup peaches, washed and sliced
2 Tablespoons fresh lemon juice
3 Tablespoons olive oil
1/2 teaspoon granulated white sugar
1/4 teaspoon black pepper
2 Tablespoons sesame seeds, roasted or toasted
1/4 cup almonds, slivered
1/4 cup walnuts
Salt to taste
Preparation
1.In a large bowel, toss together spinach leaves, sliced strawberries, and sliced peaches. Put bowl to the side while preparing remainder of ingredients.
2.In a separate bowl, combine lemon juice, olive oil, sugar, black pepper and a pinch of salt. Combine ingredients until sugar is dissolved. Place dressing in the refrigerator.
3.To toast the sesame seeds, either place sesame seeds in an un-oiled skillet on medium heat and stir until brown, or put sesame seeds in a microwave for 10 minutes and let it cool for 10 minutes to room temperature.
4.Add cooled sesame seeds to the large bowl of spinach, strawberries, and peaches. Drizzle the dressing over the salad to coat.
5.Add slivered almonds and walnuts to the salad if desired.
6.Serve and enjoy!
Serving Size: 2 cups, makes 4 servings
Nutrition Information per Serving: 13.5 grams total fat, 1.4 grams saturated fat, 23.5 grams carbohydrate, 9.4 grams fiber, 9.5 grams protein, 136 milligrams sodium, 1,339.5 milligrams potassium, 11 grams sugar
Recipe adapted from:
https://cookeatshare.com/recipes/spinach-strawberry-peach-salad-362158
