Summer is a wonderful time for jump-starting your family on a healthy lifestyle by making small, positive nutrition and physical activity changes.
There is plenty of fresh produce available and the longer days of sunlight can help us be more active. Here are tips from MyPlate to get you started:
Cami Wells
Think balance. Include a variety of delicious foods from all five food groups – fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives – when making meals.
Chop fresh produce in advance. Cut up fresh fruits like melons and pineapples, and veggies like carrots and broccoli, when you have a few minutes. Store them in the fridge for meals and snacks.
Bake, grill, broil or roast. Limit frying — especially deep frying — to reduce saturated fat and calories in the dishes you make. Most recipes can be adapted for healthier cooking methods.
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Sweeten foods with fruit. Mix fruit into plain yogurt, cooked oatmeal and smoothies to sweeten without adding sugar. Or use plain yogurt, uncooked oats and fruit for overnight oats.
Read food labels. Use the Nutrition Facts label to find out how much added sugar, saturated fat, and sodium (salt) are in the packaged foods you eat. Adjust your cooking methods and other ingredients accordingly.
Find more flavor. Add a squeeze of lemon or lime juice to cooked vegetables and meat, chicken, or fish. Experiment with low-salt herbs and spices.
Chimichurri originated from Argentina and Uruguay and is a popular fresh herb sauce that is most often served with grilled meats, fish, roasted vegetables or eggs.
Here is a great recipe to try that adds a zing of flavor to your meals
Chimichurri
- 1 cup of firmly packed fresh parsley, gently rubbed under cold running water, finely chopped
- 3 garlic cloves, minced
- 2 teaspoons dried oregano
- 1/4 cup vegetable oil
- 2 tablespoons red wine vinegar (see note)
- 1/2 teaspoon pepper (optional)
- 1/4 teaspoon red pepper flakes (optional)
Wash hands with soap and water.
Finely chop parsley and garlic, or pulse it in a food processor or blender. Place in a medium-sized bowl.
Stir in dried oregano, vegetable oil and vinegar.
Add pepper and red pepper flakes, if desired.
Serve as a condiment with your favorite grilled or roasted vegetables, meats or fish.
Store leftovers in a sealed container in the refrigerator for up to four days.
Note: White wine vinegar or apple cider vinegar can be substituted.
Nutrition information per serving (1/6 of recipe): Calories 90, total fat 9g, saturated fat 1.5g, cholesterol 0mg, sodium 5mg, total carbohydrates 1g, fiber 1g, total sugars 0g, includes 0g added sugars, calcium 2%, iron 6%, potassium 2%.
Cami Wells is an Extension Educator for Nebraska Extension in Hall County. Contact Cami by phone at 308-385-5088, by email at cwells2@unl.edu or visit the Hall County website at www.hall.unl.edu
