Summer Time Eating Habits
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Summer is the perfect time to change your eating habits for the better. There are so many wonderful summer fruits and vegetables to select from and shopping the Farmer’s Markets are great too and are open throughout the summer. Increasing the amount of fruits and vegetables can be an easy task. Every time you go shopping add a new fruit or vegetable to your families’ diet. Follow these suggested tips:
• Be meat savvy. Choose lean cuts of beef, including round, sirloin and loin cuts. Tenderize the meat to increase flavor and texture without adding fat. Marinate in salsa, low‐calorie salad dressing, wine or citrus juices. Grilled chicken breasts, turkey tenders and lamb kabobs also make great alternatives to high‐sodium hot dogs and hamburgers.
• Aim for variety. Kick up the health factor of grilling with vegetables and fruits. Cooking vegetables on the grill adds flavor. Make kabobs with fruit and grill on low heat until the fruit is hot and slightly golden.
• These healthy snacks also make consuming the recommended daily fruit and vegetable intake simple.
• Don't forget to stay hydrated. Summer heat can cause dehydration. Water is the best option when temperatures soar, but you can add slices of lemons or strawberries for natural flavor.
• Make eating healthy a priority this summer by focusing on simple snacks that don't take much prep work. Keep fresh berries in the refrigerator to add to salads, yogurt and ice creams. Wash fresh green beans to dip in yogurt or low‐fat cottage cheese. Keep healthy extras, like lettuce and tomatoes, in your produce bin.
• Try homemade popsicles by freezing 100 percent juice. Cut up raw vegetables to serve with low‐fat dips.
• Fruit smoothies are a snap to make. Just toss some fresh fruit, yogurt and milk in your blender. Your options for healthy summer eating are limited only by your imagination.
Source: Brown, Tanya, The Department of Foods and Nutrition,
Purdue's College of Consumer and Family Science, April 2007
Drink Plenty of Water
Do you drink enough water on a daily basis? Regardless of the temperature in the summer it’s important to make sure you get enough fluids. You should carry water everywhere you go. Encourage your children to reach for water instead of soda to quench their thirst. Drinking water can keep you and your family healthier and more active this summer. Think about what you drink.
• Drink water often, but limit vitamin/flavored water — they are expensive and may contain sugar
• Choose low‐fat milk — children need 3 cups of milk each day
• Choose juice containing 100% fruit juice
• Limit high‐sugar juice drinks, sports drinks, energy drinks and soda
Ohio State University Extension embraces human diversity and is committed to ensuring that all research and related educational programs are available to clientele on a nondiscriminatory basis without regard to race, color, religion, sex, age, national origin, sexual orientation, gender identity or expression, disability, or veteran status. This statement is in accordance with United States Civil Rights Laws and the USDA.
Keith L. Smith, Ph.D., Associate Vice President for Agricultural Administration and Director, Ohio State University Extension TDD No. 800-589-8292 (Ohio only) or 614-292-1868.
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