Food plan for a hot summer day

Ms H

Food	Ingredients	Calorie content Kcal	Nutrients
Start of the day: Freshly squeezed Lemon juice with Look warm water Breakfast : Toasted nuts and seeds cereal with Plain yogurt Coffee with skimmed milk Snack: Slice of watermelon Lunch: Gazpacho with toasted bread Snack: Aubergine dip with carrot and celery sticks Dinner: Moroccan Spiced Salmon Glass of chilled white wine	1 lemon 100ml water 80g of cereal consisting pumpkin seed sunflower seed linseed almond ¼ red onion 1 cove of garlic ½ red pepper ½ yellow pepper 200g cucumber 200g tomato 1tbsp vine vinegar 1tbsp olive oil small  amount of basil 2 slices of gluten-free wholemeal baguette toasted 1 aubergine small onion 1 clove of garlic  ½ tbsp olive oil 50g soured cream salt pepper 2 carrots 2 celery sticks Moroccan spices  1 skinless salmon garlic 50g couscous 5g sultana 5g prunes 5g flaked almonds	50 kcal 480 kcal 150 kcal 450 kcal 220 kcal 480 kcal Total : 1830 kcal	Antioxidant, vitamin C, anti-inflammatory Provides fibre (keeps bowels healthy), carbohydrates provide energy and proteins provide essential amino acids. Consists of essential minerals and vitamins. Plain yogurt is 85% to 88% water. You’ll get calcium, vitamin B12 riboflavin and probiotics. 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. Cucumber is packed with mineral rich fluids and keeps the body well hydrated. Tomato and pepper are packed with  health enhancing  nutrients. Rich in fibre helps remove toxins Celery has its anti-inflammatory  effect Salmon is essential to a good diet it contains omega 3 fatty acids, vitamins and minerals Couscous provides vitamin B carbohydrate and protein

During the day drink plenty of water and drink a glass of water half an hour before your meal.  During the day try to avoid consumption of alcohol because it increases the dehydration.  The food plan contains a glass of wine in the evening meal for relaxation. Enjoy these healthy dishes!

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