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BCMS ALLIANCE

Nutrition Tips for a Healthy Summer

By Taylor Frantz, RDN, LD

Summertime Hydration: Daily water loss is normal and requires replacement. During times of physical activity, illness,
brings relaxation sweating or alcohol intake, fluid intake should be increased. For an average adult, fluid needs are between 30-
and adventure. 35 ml/kg of body weight. One classic way to check if you are hydrated enough is by looking at the color of
your urine. You can consider yourself hydrated if your urine is a pale, yellow color.
Here are some o Foods that fight dehydration include watermelon, berries, grapes, oranges, salad greens and fat free milk.
quick nutrition o Freezing fruit, such as grapes, can make for a refreshing summertime snack that keeps you cool and hy-
tips to keep in drated. Try them instead of ice cubes!
mind this summer! o Carrying a marked, reusable water bottle with you serves as a visual reminder to drink, as well as pro-
viding convenient access to a drink.
o Try adding different flavors to your water for variety. Citrus, cucumbers, mint or strawberries add a
twist to plain water. See recipe below for a refreshing summertime beverage.

Meal planning: Summer is filled with busy schedules and trips that often lead to eating at restaurants more
frequently. The right planning can set you up for nutrition success.
o Create a weekly menu so you can easily prepare meals without too much thought.
o When eating out at restaurants, look for key terms that clue you into a leaner choice such as grilled,
baked, boiled, roasted or steamed.
o Packing a meal to go in an icebox can help you avoid trips through the drive-thru for convenience foods.

Self-care: Remember that everybody is a beach body and everybody has the right to wear shorts, dresses and
bathing suits. Making memories that last a lifetime is so much more important than worrying about how you
will look poolside. Appreciate your body for all it can do.

Summer strawberry star-cube refreshers
Recipe created by Michele Sidorenkov, RDN at mymillennialkitchen.com
Ingredients
8 oz strawberries 1 cup blueberries
1 1/2 tablespoons lemon zest (1 medium lemon) Sparkling water
1 1/3 tablespoon sugar Optional garnish: lemon slices and mint sprigs
4 medium mint leaves

Preparation:
In a food processor, blend trimmed strawberries, lemon zest, sugar and mint leaves until it becomes a smooth
puree (about 30 seconds).
Spoon your strawberry puree into an ice cube tray or mold shapes and freeze overnight. Lay your blueberries
out flat on a freezer-safe surface and freeze overnight as well.
Keep the strawberry puree and blueberries frozen until you are ready to serve. Prepare the glasses by adding
ice, star-cubes and frozen blueberries to the drink, then topping off the top with sparkling water and garnish.
Add about 2-4 strawberry star-cubes to each 8 oz glass, adjusting the amount depending on your desired flavor
strength. Enjoy!

Taylor Frantz, RDN, LD is a registered dietitian and the 2022 President of the BCMS Alliance.

10 SAN ANTONIO MEDICINE • June 2022