Fuel up for summer adventures
Summer is here and we can finally make plans for adventures beyond our backyards.
Whether you’re heading to the beach, going camping, hiking or taking off on a road trip, having the proper fuel and hydration is key for a successful outing.
When it comes to any adventure, a little preparation and planning can go a long way. Consider the following tips.
KEEP IT BALANCED
When planning meals for your summer adventure, use the balanced plate concept as a guide. Aim to fill half of your plate with fruits and vegetables, one quarter with protein foods and one quarter with whole grains.
For meal inspiration, check out your favourite recipe websites, ask a friend or family member for a new recipe or reach out to your local in-store dietitian. A few meal ideas to get you started include hummus and vegetable sandwiches, pasta salad, bento box snack plates and cold cut sandwiches.
SUCCESSFUL SNACKING
Plan and pack snacks to keep you fuelled and satisfied all day long. Balance each snack by including both a protein food, such as nuts, seeds, hummus, cheese or peanut butter, and a fibre food, such as fruits, vegetables, wholegrain crackers or pitta bread.
Let’s be honest, sometimes things don’t always go as planned when on the road, so it’s always a good idea to pack some extra snacks for backup. One great snack option for on the go is trail mix with dried fruit; it’s easy to pack and is a source of protein and fibre.
STAY HYDRATED
Keeping hydrated is important all year around, but with heat and humidity in the summer, it’s even more important. Water is the best option for optimal hydration, so choose water most often. Some foods also give us hydration, such as watermelon, strawberries and cucumber. If you want to boost the flavour of water, simply add fresh or frozen fruits.
SAFETY FIRST
While out and about in the summer heat, keep food safety in mind. When possible, bring along foods that can be safely stored at room temperature, such as trail mix, whole-grain bread, peanut butter, crackers, apples, bananas and granola bars. If you’re bringing along items that need to be refrigerated, be sure to pack a cooler with ice packs to keep the food at a safe temperature all day long.
ENJOY YOUR FOOD AND HAVE FUN
We all have our favourite summertime foods. Whether yours is ice cream sandwiches or s’mores, it’s important to remember all foods fit and that treats are part of the fun. Planning meals and snacks helps to keep us fuelled and nourished, but enjoying seasonal favourites is a big part of what makes summer adventures memorable.
Rebecca Robar is a registered dietitian at Atlantic Superstore locations in Windsor and Lower Sackville. Do you have a nutrition health goal in mind? Contact her at 902-717-4187, rebecca.robar@loblaw.ca or book online at bookadietitian.ca. All in-store group events and presentations have been cancelled until further notice.