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BODY BALANCE: Tips for healthy summer eating
By Melissa Bess
Picnics, barbeques, and parties are fun ways to enjoy eating and socializing during the summer months. Sticking to a healthy eating plan can be a challenge with all of the indulgences in front of us. Here are some ways to make healthy choices during the summer months.
1. Always watch portion sizes. If you are dying for a cheeseburger, brownie, or ice cream, go ahead and have some. But, watch the portion size. One cup of food equals about the size of a small fist or a baseball. Remember this when dishing up dishes that have added fat or calories such as macaroni or potato salad. One cup can also be useful for fruits or veggies; we should aim for at least 5 cups per day. A portion of meat at a meal should be able 2-3 ounces, which is the same size and width as a deck of cards or the palm of your hand (without fingers). The tip of your thumb is about 1 tablespoon, so this will be handy when estimating salad dressing, dips, mayonnaise, or butter. Choose reduced calories dressings or dips whenever possible.
2. Eat a salad made with romaine or spinach lettuce or before the meal. Limit the salad dressing, cheese, bacon, and creamy pre-made salads. Munch on fresh vegetables with low-fat dip instead of chips and dips. Make your own tortilla chips from whole grain tortillas and enjoy with fat-free bean dip as an appetizer.
3. Move away from the buffet line and snacks. If you stand by the food, you are more tempted to graze and snack while standing within that proximity. If there are snacks such as nuts, chips, cookies, or pretzels, put some on a plate and move away from the dishes. You are less likely to overdo it on the snacks if you stand away from where they are offered.
4. Bring a healthy dish or side dish. You can search for healthy recipes online or use a healthy cookbook.
5. Remember food safety rules. Wash hands and surfaces before and after preparing food. Keep raw foods and cooked foods separate, use a clean plate for cooked foods instead of the plate which held the raw foods. Don’t use the same marinade on cooked foods that was used on raw foods, keep them separate. Store foods in the refrigerator within 2 hours of cooking. Don’t leave foods with a creamy or mayonnaise base sitting out on the countertop or table for more than 2 hours. Cook foods to a proper temperature and use a food thermometer if necessary.
6. If you want to indulge in some foods that are not-so-healthy, even out your meal. If you want a cheeseburger, try eating it with a salad and fruits or vegetables. If you want dessert, eat lean meat, veggies, and a whole grain for your meal.
7. Eat regular meals throughout the day. Try not to wait all day until a barbeque, picnic, or party to eat. If you know you are going to indulge later in the day, try to eat healthy meals or snacks before the event.
8. Get up and move! If you are at a barbeque, picnic, or party, encourage everyone to participate in a game of waffle ball or play catch. Go for a walk with friends or family after eating. Play tag or hide-and-seek with the children. Set up an obstacle course for the children and go through it yourself. Turn on music and let everyone dance!
9. Drink lots of water. We sweat more in the summer and need to replenish our fluids throughout the day. Plain water is best, but flavored waters with no calories are also ok.
10. Listen to your hunger cues. Eat when you are hungry and stop when you start to feel full.
If you have questions or ideas for future articles, please contact Melissa Bess, Nutrition and Health Education Specialist with University of Missouri Extension. Call the Camden County Extension Center at 346-2644, stop by our office at 34 Roofener Street, Camdenton, or email Melissa at bessmm@missouri.edu.
Subscribe To Lake Alerts1. Always watch portion sizes. If you are dying for a cheeseburger, brownie, or ice cream, go ahead and have some. But, watch the portion size. One cup of food equals about the size of a small fist or a baseball. Remember this when dishing up dishes that have added fat or calories such as macaroni or potato salad. One cup can also be useful for fruits or veggies; we should aim for at least 5 cups per day. A portion of meat at a meal should be able 2-3 ounces, which is the same size and width as a deck of cards or the palm of your hand (without fingers). The tip of your thumb is about 1 tablespoon, so this will be handy when estimating salad dressing, dips, mayonnaise, or butter. Choose reduced calories dressings or dips whenever possible.
2. Eat a salad made with romaine or spinach lettuce or before the meal. Limit the salad dressing, cheese, bacon, and creamy pre-made salads. Munch on fresh vegetables with low-fat dip instead of chips and dips. Make your own tortilla chips from whole grain tortillas and enjoy with fat-free bean dip as an appetizer.
3. Move away from the buffet line and snacks. If you stand by the food, you are more tempted to graze and snack while standing within that proximity. If there are snacks such as nuts, chips, cookies, or pretzels, put some on a plate and move away from the dishes. You are less likely to overdo it on the snacks if you stand away from where they are offered.
4. Bring a healthy dish or side dish. You can search for healthy recipes online or use a healthy cookbook.
5. Remember food safety rules. Wash hands and surfaces before and after preparing food. Keep raw foods and cooked foods separate, use a clean plate for cooked foods instead of the plate which held the raw foods. Don’t use the same marinade on cooked foods that was used on raw foods, keep them separate. Store foods in the refrigerator within 2 hours of cooking. Don’t leave foods with a creamy or mayonnaise base sitting out on the countertop or table for more than 2 hours. Cook foods to a proper temperature and use a food thermometer if necessary.
6. If you want to indulge in some foods that are not-so-healthy, even out your meal. If you want a cheeseburger, try eating it with a salad and fruits or vegetables. If you want dessert, eat lean meat, veggies, and a whole grain for your meal.
7. Eat regular meals throughout the day. Try not to wait all day until a barbeque, picnic, or party to eat. If you know you are going to indulge later in the day, try to eat healthy meals or snacks before the event.
8. Get up and move! If you are at a barbeque, picnic, or party, encourage everyone to participate in a game of waffle ball or play catch. Go for a walk with friends or family after eating. Play tag or hide-and-seek with the children. Set up an obstacle course for the children and go through it yourself. Turn on music and let everyone dance!
9. Drink lots of water. We sweat more in the summer and need to replenish our fluids throughout the day. Plain water is best, but flavored waters with no calories are also ok.
10. Listen to your hunger cues. Eat when you are hungry and stop when you start to feel full.
If you have questions or ideas for future articles, please contact Melissa Bess, Nutrition and Health Education Specialist with University of Missouri Extension. Call the Camden County Extension Center at 346-2644, stop by our office at 34 Roofener Street, Camdenton, or email Melissa at bessmm@missouri.edu.
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