Top tips to eat healthy this summer Freda Molamphy, Nutritionist at Spinneys Dubai

How can people make sure they are staying hydrated when temperatures are reaching the 50s? 
 

Dubai, UAE, August 10, 2016:  Try to balance fluid intake with fluid loss by drinking lots of water throughout the day.
Maintaining the correct fluid balance is essential for blood circulation and to maintain body temperature. Try not to let yourself become thirsty as this is actually an indication you are already dehydrated. If exercising, drink before, during and after your workout. If you are exercising outdoors for longer periods i.e. cycling or running, then be sure to be well hydrated the day before and during your activity drink a mixture of water and re-hydration drinks.

All fluids count as part of your daily intake. Especially good are vegetable and fruit juices diluted with water 50% -50%. This allows them to be absorbed more effectively and they contribute both fluid and valuable electrolytes such as potassium.

Foods also contribute to fluid so when temperatures are soaring, increase intakes of high water–containing foods such as cucumber, celery, iceberg lettuce, spinach, tomatoes, peppers, watermelon, berries and citrus fruit.

Please share examples of quick and easy breakfast ideas for people on the go

If you need to breakfast on the “go” then a smoothie is ideal. Whiz up your favourite combination of plain yogurt, milk, fruit and a few ice cubes. I like to add a scoop of protein powder and instead of milk, occasionally use almond milk. (Recipe available)

Eggs are quick, versatile and a great source of protein and healthy fats. Have them poached, scrambled or in an omelette with some wholegrain bread. My favourite is scrambled eggs with some slivers of smoked salmon or mackerel. The fish adds valuable Omega 3 fats to the diet.

If time is very short, a low-sugar granola or home-made muesli (Recipe available) with some berries and Greek Yogurt is ideal. Make your own mueslii when you have some free time and store it on an airtight container for quick breakfasts or snacks.

Another option would be toasted rye or pumpernickel bagel with pure nut butter, avocado or a little cream cheese.  Or try a combination of almond butter and banana.

What are your recommendations for healthy breakfast ideas for kids? 

Sometimes it can be difficult to motivate a child to eat a more balanced breakfast, so thinking “outside of the cereal box” so to speak can help. Even quite a small meal made with fresh ingredients will be beneficial.
 
A few ideas:

• Toasted Cheese Fingers: whole-meal bread, melted cheese and a little relish
• Small cup of Greek yogurt, chopped fruit pieces and a crunchy low-sugar granola.
• Individual / mini quiches with cherry tomatoes: make a tray in advance and freeze.
• Hummus with crudité and fresh bread fingers.
• 1 - 2 slices of turkey wrapped around a wedge of avocado, plus a small glass of milk
• Home -made vegetable muffins or scones i.e. mushroom, spinach, carrot, courgette, and a small orange or clementine.

Juices are a favourite during summer, however, they have gained a reputation for being high in sugar – which alternatives would you suggest for people looking for a healthy refreshing drink? 

Try having half juice and half sparkling or still water as a lower sugar alternative that still gives you at least half the benefits of the juice.

Home- made Iced Tea or Ice Mint Tea without sugar is a great refreshing summer drink when served with lots of Ice and fresh lemon.

A glass of sparkling water with a dash of Elderflower cordial.

What are your top five ingredient suggestions for staying healthy this summer? 

Chilled Watermelon: super – cooling and full of antioxidants. Great in a refreshing salad with feta and mint or just on its own as a snack.

Cucumber: with its fibre and high water content, cucumber is a great versatile summer ingredient. Have it chilled with dips, sliced in salads, or alone as a snack.

Tomatoes: enjoy the full sweet flavor of tomatoes which are at their best this time of the year. Make a chilled Gazpacho soup and serve with lots of Ice or just snack on sweet little cherry tomatoes.

Fish: when the temperatures soar and you don’t feel like eating, choose a lighter protein option. Fish and seafood in general are very versatile and make a great addition to a salad or serve simply grilled with a wedge of lemon and fresh herbs.

Coconut Water: when you need a little more than just plain water, opt for chilled coconut water and benefit from its electrolytes and minerals. The sugars in Coconut Water also help recovery after exercise.

Despite living in one of the sunniest regions in the world, many people in the UAE suffer from vitamin D deficiency, particularly Emirati women. Which foods can help to boost vitamin D levels? 

As vitamin D is a fat soluble vitamin, its best sources will therefore be foods that contain some amount of natural fats. The best source is oily fish such as Salmon, Mackerel, Sardines, Fresh Tuna, Trout. Canned and smoked salmon, mackerel and canned sardines are also good sources but canned tuna is not, as its natural oils are removed in the canning process.

Beef liver and egg yolks also contain vitamin D as does Cheese, especially Ricotta. Full fat cows milk and full fat yogurts also have some Vitamin D and a lot of Cows milk is now fortified with Vitamin D as are some brands of orange juice and breakfast cereals.