Healthy weight


Don’t Take a Holiday From Healthy Eating This Summer…


Summer is here and Kathryn Morris, Dietitian at the Food Partnership, offers some healthy eating, healthy drinking and exercise tips for the season.


Barbecue Bites Don’t let the barbecue season send you off track – take advantage of all the fantastic foods summer has to offer. Whether you’re hosting or attending a barbeque, there are some simple ways to eat healthily and also include a good mix of vegetables and fruits, all counting towards your recommended 5 a day. Opt for crunchy carrot sticks, bell


pepper strips and cucumber with a low-fat dip. Try barbecuing vegetables, such as


mushrooms, courgettes and bell peppers. Most vegetables can be grilled by cutting them into bite-size pieces and threading onto skewers. Choose lean cuts of meat and


have smaller portions of high fat meats such as sausages or ribs. Trim off fat and remove skin before cooking. Keep meat portions thin. Have a light snack before you go,


so you aren’t over hungry when you get to the barbecue. Include a healthy dessert of


delicious, in-season berries. If sausages and hamburgers are


being served, choose one – not both – to enjoy. Watch out for salads made with


mayonnaise – healthier options include vinegar dressings such as balsamic vinegar or freshly squeezed lemon juice over fresh green leaves.


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Stay hydrated In our moderate climate, most of us need about 6-8 glasses of fluid a day, which can be taken in all different drinks including water, milk, tea or coffee – but be wary of sweet sugary beverages and high calorie alcohol. When the temperature increases, so can your thirst. It’s important in the warmer months to stay well hydrated as our requirements can then increase. If you find water unpalatable try


making it more interesting by adding slices of lemon and lime. Sugar free squashes or cordials are also a good way to jazz up water.


Alcohol Guidance Women: No more than 2-3 units per day Men: No more than 3-4 units per day


What is 1 unit? nOne alcohol unit is measured as


10ml or 8g of pure alcohol. This equals: 25ml single measure of whisky (ABV 40%)


nthird of a pint of beer (ABV 5-6%) nhalf a standard glass (175ml) of red wine (ABV 12%)


You can work out the number of units in your drink by: Strength (ABV) x Volume (ml) ÷ 1000 = number of units. Or visit www.drinkaware.co.uk to access an online unit calculator.


Make frozen ice pops at home –


use fresh fruit juice diluted with fizzy water and pieces of orange or lemon for extra zing – great for children!


Exercise Energiser Although the weather may become finer and we get outdoors more – a lot of that time can be spent lounging in the sun rather than getting active. The warmer weather can make us less inclined to exercise as we feel more lethargic in the summer’s heat. Try to think less ‘lounge lizard’ like and be more energised by taking regular exercise (adults – 30 minutes moderate intensity a day, children – 60 minutes a day). Drink lots of water. Heat and


humidity encourage dehydration. Drink before, after and during exercise. Protect yourself from the sun –


remember the sunscreen and a hat! Choose clothes that fit loosely


and are light in colour. Cotton fabrics are good as they allow your skin to breathe. Choose the cooler times of the


day to exercise. Early morning or evening is best. Know the symptoms of heat


stroke. These include light headiness, clammy skin, dizziness, nausea, feeling faint and confusion.


Alcohol Pimms in the park and sweet


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