Looking for the best advice for kick-starting that healthy diet over the next few months? Never fear, we have the info for you. Written by Emma Buckley B.Sc, Consultant Nutritionist, this post is jam-packed full of helpful nutritional advice and healthy tips to get you and your family on the right track.

This post is supported by the Coca-Cola Thank You Fund. Log onto www.coca-cola.ie/thankyou from the 1st of September to help a non-profit organisation in your community secure a grant from the Thank You Fund - supporting healthy and active communities.

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For once, we’ve had an amazing summer.  Nearly everyone you meet is happier, making plans to really capitalise on this unusual summer gift.  I’ve noticed so many people walking, running, cycling, playing sport - you name it and it’s great!

I love seeing people grabbing this opportunity to get more active; young and old. The long days really do inspire us to do something rather than watch a soap on TV.

Sadly, most of us are sitting for 80% of the day, whether it’s behind the wheel of your car, in front of your computer or watching the box.  So, when we have a stretch in the day and the kids are off from school - seize the opportunity to get out of the house with the whole family and hit the pavement.

The "whole family" bit is important because, as parents, we’re role models for our children. I can’t tell you how many times I’ve seen a child display the same tendencies towards food as their parents, either negatively or positively. If you want your child to have a balanced and healthy relationship with food and exercise, you have to too.

Summer is probably the best season of the year to encourage healthy eating as there is an abundance of amazing food in season right now. It’s a wonderful time of year for fresh produce.

When I think of summer foods, I think of colourful salads, new potatoes, and the smell of a barbeque grilling fish or meat, like mackerel, sardines, prawns, chicken or lamb. All of this followed by a fresh fruit salad.

There are many bonuses of upping the fruit and vegetable intake over these summer months, not least is starting (or increasing) the habit of eating your "5 a day."

Eating fruits and vegetables has long been associated with a strong immune system and bolstering the body with the nutrients needed to help ward off disease. Now is the time to start building you and your children’s immune systems for the back to school months and the cold and flu season that ensues. 

Climate plays a big role in our hydration as we sweat more (lose water) in the heat and we have to replace that lost water as well as the salts through fluid or food intake. Alcohol also may cause dehydration so if you’re enjoying a glass of Rose al fresco; remember to always drink a glass of water as well.

Fruits like watermelon contain 90% water so they’re a great snack to munch on throughout the day and they contain some sugars as well to refuel the body. Fruit juices and smoothies are delicious and refreshing.

Children and babies can get dehydrated very easily so it’s important to keep them topped up with fluids. Aim for at least 1.5 - 2 litres of fluids a day, more if you’re working out hard or sweating a lot and at least 1 litre for the kiddies. You can add a little salt and juice to water to replace lost electrolytes.

Being dehydrated can lead to lethargy, weakness, headaches, rapid heartbeats and low blood pressure. The easiest way to know if you’re hydrated is if your urine is clear or not. Clear is what we want. My 6 year old regularly shouts, “Mum, I’m hydrated!”

Emma Buckley B.Sc, Consultant Nutritionist

I use the summer months to encourage my child to try new and different foods, foods I think would be a nice change for his lunch box and bring more variety and of course nutrition to his diet.  It’s a great time to give new sandwich combinations and snacks a trial run before school starts again and he’s bringing home an uneaten lunch!

There has never been a better time for us in Ireland to get out and enjoy the natural beauty, fun and food our country has to offer. We’ve all said it at least once this summer, “Ireland is great with a bit of sun!”

We have so much to offer: beaches, parks, forests, mountains - and they’re all free. Bring a picnic and pack plenty of fruits and salads. Plus there are so many community activities to engage in as well, your local GAA club or running club, community games and parish  fêtes.

I for one am going to make the most out of the remaining weeks of summer, who knows, we may even get September out of it too!

Views and opinions expressed in this piece are of Emma Buckley and the contents of this post do not necessarily represent the views of the Coca-Cola Company and the Coca-Cola Thank You Fund.