As the summer temperatures rise here in Calgary, you may feel you don’t want to eat as much as during the winter. Also, if you don’t like hot weather, just the thought of cooking a hot meal in your kitchen may be unappetising!

The good news is that fresh, local fruit and vegetables at this time of year are probably at their very best. So you can create delicious, healthy meals using fresh ingredients that are easy to prepare, and also support local farmers and growers here in Alberta.

Best seasonal foods for hydration

One of the biggest hot weather challenges for any of us (and especially seniors) is drinking enough water to stay hydrated. Eating fresh fruit and veg that have a naturally high water content can help keep hydration levels up.

• Include cucumbers, juicy tomatoes, bell peppers, celery and crisp lettuce in a salad. (1)
• Choose in-season vegetables to accompany your main meal including zucchini, summer squashes, sweetcorn, broccoli, peas, and fresh beans. (2)
• Chunks of watermelon, cherries, juicy berries and stone fruits such as nectarines make a delicious dessert, or a tasty snack anytime that also tops up your fluid intake. Blueberries are a particularly good choice, as research suggest that the flavonoids they contain can help reduce the risk of cognitive decline. (5)
• Try to cut down on caffeine intake (coffee and tea), and avoid sugar-heavy carbonated drinks and alcohol.

Looking for something a little different?

The Backyard Forager website (4) reckons that Saskatoon or western serviceberry is “the most delicious fruit you aren’t eating”! Also known at the Juneberry, the berries can be eaten when they are a dark, purple-blue colour. The Saskatoon Farm in Foothill County U-Pick opens on July 25th 2025 and you may find berries at Calgary and regional markets.

Help with meals from Vytality at Home

At Vytality at Home, our caregivers can help with meal planning and preparation, including:

• Planning meals that suit your tastes and needs
• Writing shopping lists
• Managing grocery deliveries
• Creating easy to follow meal schedules

Prep food when it’s cool

Preparing food in the morning when it’s cooler means you can just have everything ready when you want to cook, reducing time spent in a warm kitchen. For example, you (and your caregiver!) can slice up vegetables, prepare salads, make your favourite sandwiches, and even pre-cook meals to put in the fridge for later.

Cold meals don’t have to be dull meals!

Not every cold meal needs to be just a green salad or a simple sandwich.

• Enjoy tasty cold soups such as gazpacho, a Spanish classic based on tomatoes. Variations on the recipe use cucumber, zucchini, beetroot, peas and and watermelon as their main ingredient.
• Top a salad with hot or cold protein including grilled chicken, fish and seafood such as salmon and prawns, cheese, or even hard boiled eggs.
• Jazz up your sandwiches with local-baked breads or pre-assemble and heat a hot grilled sandwich like a panini when you want it.

More than just help with meals

Our home care nutrition services can ensure that your loved one enjoys a healthy, balanced diet all year round. Our consistent, practical meal support aims to promote:

• Better nutrition and hydration
• Higher / sustained energy levels
• Maintain digestive health
• Restore the enjoyment of eating
• Reduce the risk of malnutrition and/or skipped meals

For more details, or to arrange a consultation about home care for yourself or a loved one:

• Call us
• Email us
• Book a consultation online

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DISCLAIMER:

This article is for general information purposes only and is not intended as a substitute for professional medical advice. Please consult your physician / health care provider if you have any questions about your health.

About the author

Nicole Dyer is Co-Founder & Co-President of Vytality at Home. She is a seasoned leader in senior living and healthcare operations, with over 20 years of experience driving innovation and growth in the sector. Nicole is a member of CPHR Alberta, and is an Ad Hoc Board Member and Administrator for Gordie Howe CARES, a charity working for the advancement of Alzheimer’s and dementia-related programming and events in Calgary.

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SOURCES:

(1) Author: Watson, Molly (0/23/19)

title: Alberta Fruits and Vegetables What is in season in Alberta, Canada? (blog)

The Spruce Eats

https://www.thespruceeats.com/alberta-fruits-and-vegetables-2215528

(2) Author: Alberta Farmers’ Market Association (Jul 23, 2019)

blog: What’s in season when?

https://www.albertafarmersmarket.com/whats-in-season-when

(3) Saskatoon Farm, Foothill County, Alberta

https://www.saskatoonfarm.com

(4) Gazpacho recipes

https://www.olivemagazine.com/recipes/vegetarian/gazpacho

https://www.bbcgoodfood.com/recipes/collection/cold-soup-recipes

(5) Internal link: https://vytality.ca/2022/06/30/neurogenesis-in-seniors/