What are the potential risks associated with leaving perishable foods at room temperature for extended periods during the summer months?

Summer Nutrition Guide: Simple Steps to a Healthy & Happy Season

Hydration is Key: Beating the summer Heat

Summer’s soaring temperatures demand a focused approach to hydration. It’s not just about drinking more water, but how and what you drink. Dehydration can lead to fatigue, headaches, and decreased performance, impacting everything from your workouts to your daily productivity.

Water Intake: Aim for at least eight 8-ounce glasses of water daily. Increase this if you’re physically active or spending time outdoors.

Electrolyte Balance: Sweat depletes essential electrolytes like sodium, potassium, and magnesium. Replenish these with electrolyte-rich drinks (coconut water is a great natural option) or by adding a pinch of sea salt to your water.

Hydrating Foods: Boost your fluid intake with water-rich fruits and vegetables like watermelon,cucumbers,strawberries,and celery. These contribute to overall hydration and provide vital vitamins.

Avoid Sugary Drinks: Sodas, sweetened juices, and excessive caffeine can actually contribute to dehydration. Opt for water, herbal teas, or infused water instead.

Fueling Your Summer Activities: Optimal Summer Foods

Summer frequently enough means increased activity – vacations, outdoor sports, and simply being more active. Proper nutrition is crucial to support this lifestyle. Focus on light, easily digestible foods that provide sustained energy. Consider a summer diet rich in seasonal produce.

Lean Proteins: Grilled fish,chicken breast,and plant-based proteins like lentils and beans are excellent choices. They support muscle recovery and keep you feeling full.

Complex Carbohydrates: Choose whole grains like quinoa, brown rice, and sweet potatoes for sustained energy release. Avoid refined carbohydrates that cause energy crashes.

Healthy fats: Avocados, nuts, seeds, and olive oil provide essential fatty acids and support overall health.

Seasonal Fruits & Vegetables: Embrace the bounty of summer! Berries, peaches, tomatoes, corn, and zucchini are packed with vitamins, minerals, and antioxidants.

the Power of Antioxidants: Protecting Your Skin

Summer sun exposure increases free radical production, which can damage skin cells and contribute to premature aging. Antioxidants help neutralize these free radicals, protecting your skin from the inside out.A healthy summer diet should prioritize antioxidant-rich foods.

Berries: Blueberries,raspberries,and strawberries are bursting with antioxidants.

Leafy Greens: Spinach, kale, and collard greens are excellent sources of vitamins and antioxidants.

Tomatoes: Rich in lycopene, a powerful antioxidant linked to skin health.

Bell Peppers: Especially red bell peppers, are high in vitamin C, another potent antioxidant.

Green Tea: Contains catechins, powerful antioxidants that protect against sun damage.

Proper Storage: Refrigerate perishable foods promptly. Don’t leave food at room temperature for more than two hours (or one hour if the temperature is above 90°F).

Thorough Cooking: Cook meats, poultry, and seafood to safe internal temperatures. Use a food thermometer to ensure accuracy.

Safe Grilling: Marinate meats in the refrigerator, not at room temperature. Avoid cross-contamination by using separate cutting boards and utensils for raw and cooked foods.

* Wash Produce: Thoroughly wash all fruits and vegetables