Diet for Preventing Dehydration

Ms H

It is time to be prepared for the hot summer days. In this place you learn about the symptoms of dehydration, the action to prevent dehydration and the essential foods for keeping hydrated.

Symptoms of dehydration:

·      increased thirst.

·      dry mouth.

·      tired or sleepy.

·      decreased urine output.

·      headache.

·      dry skin. And

·      dizziness.

Action to prevent dehydration:

·      Drink plenty of water. Take a container of water or sports drink with you when you exercise, and try to drink at least every 15 to 20 minutes.

·      Avoid high protein diet

·      Avoid any alcohol, they increase dehydration

·      Wear lightweight and light colour clothing.

Foods that can contribute to your fluid intake:

·      Cucumber contains 95% of water. It also provides you with dietary fibre vitamin C, potassium and magnesium. Example: a cup of cucumber slices is nearly as thirst quenching as a glass of water.

·      Strawberries contain 91% of water, vitamin C also provide folate, a vitamin B that’s essential for the healthy growth of new cells.

·      Watermelon contains 92% of water. It is a good source of vitamin C and, also has lycopene, an antioxidant that may help protect against heart disease and some types of cancer.

·      Salad greens contain more than 90% of water and nutrients such as dietary fibre, vitamin C, vitamin B6, beta- carotene, vitamin K, thiamine, potassium, calcium, magnesium and iron.

·      Regular plain yogurt is 85% to 88% water. You’ll get calcium, vitamin B12 riboflavin and probiotics.

Recipes:

Cucumber salad:

Ingredients:

Cucumber	1 sliced
Lettuce	sliced
Ruccola	Handful
Roasted buckwheat	½ cup
Pumpkin seeds	½ cup
Yogurt	½ cup

Melon and strawberry salad:

Ingredients :

Strawberries halved	200g
Melon cubed	200g
Lemon juice freshly squeezed	½
Walnuts	Handful

Apple Carrot and Beetroot salad

by Ms H   Judit Hadnagy

This salad is colourful, rich in phytonutrients, contains micronutrients and easy to prepare. It is suitable for Mediterranean, Raw food diets, good for vegans and people with gluten and lactose sensitivity.

Ingredients for 4 persons:

Grated beetroot	1 big
Grated carrot	2
Diced apple	2
Diced purple onion	1
Diced cucumber	1
Green salad cut	Few leaves
Walnuts	20g
Sultana	20g
Fresh lemon juice	1
Olive oil	2 tbsp

Mix the ingredients sprinkle the walnuts, lemon juice and the oil on the top.

Healthy nut ball

by Ms H

It is delicious, easy to make, the preparation does not require any cooking experience.This sweet does not contain sugar, flour, egg or milk. It is suitable for gluten-free, vegan or lactose intolerant diet.  It is made of  nuts and seeds with a high level of omega 3 fatty acid content.

Ingredients  for 10 small balls; (if you would like to make more just multiply the amount ingredients)

20g	Pumpkin seed
20g	Sunflower seed
20g	Almond
20g	Walnut
20g	Dried cranberry
1 tsp	Coconut oil
1tsp 1tbsp	Honey  (golden syrup) Fresh lemon juice
2 tbsp	Desiccated coconut

Method:

Fry the seeds in coconut oil and leave them for cooling.

Place all of the ingredients except the desiccated coconut into a blender and mix them well.

Spread the desiccated coconut on a big plate.

Form balls about 3 cm diameter in size  using you wet hands and roll them in the desiccated coconut.