How to adjust your diet to work in the summer

July 20th 2017
By: Melanie Hollidge
How to adjust your diet to work in the summer

During the summer months we all dig out our sandals and wear lighter clothing but it’s also a time to actively change your diet to match the weather. Being outdoors more often and inevitably sweating more means you are more at risk of dehydration, and the health problems that can go along with that such as skin sensitivities, and vitamin and mineral deficiencies because you are losing vital nutrients.
 
But there is a simple and tasty solution say some dieticians - largely to eat more seasonal fruit. There is also the bonus that in the summer months the nutrient content of fruit is at its peak says Julie Kaye, a registered dietitian.  As its name implies, the watermelon is a hydration hero, and fluids are exactly what you need when the heat is fierce in the summer.
 
"Watermelon's high water content keeps you cool and hydrated," says registered dietitian Janel Funk. That same high water content will also keep you feeling full, which can help curb carb cravings. As an added summer bonus, "Watermelon also contains lycopene, which protects skin cells from sun damage," says Funk.
 
Oranges are another interesting fruit to help you stay well in the summer. The sweet citrus fruit is rich in potassium, a nutrient that's crucial in the summer. "You lose potassium through sweat, which puts you at risk for muscle cramps," says Erin Palinski. "Eating oranges replenishes your supply and keeps muscle cramps away," she explains. Oranges are also about 80% water, so enjoying some juicy orange slices will keep you keep hydrated during your sweatiest summer days.
 
http://www.womansday.com/health-fitness/nutrition/advice/g866/top-summer-foods/