This Halloween Think Healthy!

When Halloween rolls around, it is smart to steer kids to fun, tasty and healthy options. For Halloween breakfast, make a Frothy Witches Brew (see recipe). For Halloween lunch, send a silly sticker to school. For Halloween dinner, add a cup of Black Cat Trail Mix (see recipe) to every place. Then, let the aerobic exercise begin as excited kids and parents stroll through the neighborhood or local mall for an hour or more. Make Halloween all about fun and hiking as kids learn important lessons for their healthy lifestyle.

Recipes:

Frothy Witches Brew:     

For a naturally sweet and tasty Halloween day drink! Kids Can Help: Kids can measure the ingredients

and pour them into the blender, with supervision.

Serves 2

1 cup Purple grape juice, 100%

1 cup Fresh or frozen, thawed, strawberries, without added sugar, ½ cup Seltzer water or club soda, without added sugar or sweetner.

1. Measure juice and berries into a blender jar. Cover tightly with the lid.

2. Blend on medium to high speed for about 1 minute.

3. Pour into cups or glasses, add the seltzer water/club soda and stir gently.

Nutrition per serving: 100 calories; 0 g fat; 0 g saturated fat; 0 trans fat; 0 mg cholesterol; 15 mg sodium; 25 gm carbohydrates; 2 gm fiber; 1 gm protein; 0 vitamin A; 70% DV vitamin C; 2% DV calcium; 4% DV iron

Kids enjoy a mixed Halloween bag so make your contribution something really memorable.
 
Black Cat Trail Mix


For a fun, crunchy and nutritious Halloween day treat! Kids Can Help: Kids can measure the ingredients, stir the mixture and package it, with supervision

Serves 12  

2 cups Oat rings cereal, plain

2 cups Pretzel minis, whole wheat

2 cups Graham cracker tidbits

1 cup Dried apricots, cut up

½ cup Chocolate chips, mini size

1. Get out a big bowl.

2. Measure all ingredients into the bowl.

3. Stir everything up with a big spoon.

4. Package in tiny cups with lids or sealed snack-size baggies.

Nutrition per serving: 120 calories; 3 g fat; 1.5 g saturated fat; 0 trans fat; 0 mg cholesterol; 75 mg sodium; 24 gm carbohydrates; 3 g fiber; 2 g protein
 
Trick or Treat Goodies with More Nutrition:

❖❖Small pouch of baked crackers
❖❖Crunchy oat granola bar
❖❖Tiny ‘camping’ box of cereal
❖❖Pouch of cheese-filled pretzel sandwiches
❖❖Box of craisins or raisins
❖❖Small bag of chocolate covered almonds
❖❖Package of baby carrots & dip
❖❖Sunflower seeds
❖Colorful pencil & notepad
❖❖Fun sticker or removable tattoo
❖❖Small ball
❖❖Goofy Halloween ring or bracelet
❖❖Inexpensive jump rope
❖❖Kazoo
❖❖Tiny games

Read more...

Turbo-Charge Your Nutrition with Super foods:

Not all foods are created equal. Even among natural or health foods, nutritional content and density varies widely. If you’re looking to get the most health bang for your food buck, explore super foods — foods that contain a high phytonutrient content which, research indicates, may positively impact overall health and immune response. Below is a list of 14 foods commonly considered to be part of the super food category:


Blueberries: Packed with antioxidants and high in potassium and vitamin C, blueberries are great for toping cereal, adding to yogurt or eating on-the-go.

Beans: A great and inexpensive source of low-fat protein, beans are even more important for those on meat-free diets. The high fiber content of beans can promote colon health and their iron, potassium, and magnesium content are important phytonutrients in fighting cancer.

Broccoli: Packed with vitamins C and K, broccoli is also a great source of fiber, iron, calcium and folate.

Oats: Oats are an important part of a heart-healthy diet. B-vitamins, fiber, protein, zinc, copper and potassium are all found in this whole grain.

Oranges: It’s not just the vitamin-C that helps oranges make the super food list. Oranges (as well as other citrus fruits) contain flavinoids – powerful antioxidants that help fight cancer by preventing initial cell mutations in the body.

Pumpkin: It’s not just for Thanksgiving — embrace pumpkin every season. Its alpha carotene, beta carotene, vitamins C and E make it an essential part of a nutrient-rich diet.

Wild Salmon: Lean protein, vitamin B, and Omega-3 fatty acids are all found in salmon. Look for wild-caught salmon – it’s less likely to contain contaminants than farm-raised.

Soy: A 2003 study by The Journal of the American Medical Association found that a diet rich in soy fiber lowered cholesterol as much as the often-prescribed statins. Good sources of soy are edamame, tofu and soy milk.

Spinach: Spinach packs a punch – it’s low in calories, yet high in protein, iron, potassium, magnesium and vitamins A, K and C.

Green tea or black tea: Both green and black tea has antioxidant properties. Green tea has the added benefit of ECGC a particularly powerful antioxidant that’s been shown to lower bad cholesterol and inhibit the growth of cancer cells.

Tomatoes: Tomatoes contain lycopene – a powerful antioxidant also found in other red fruits like strawberries, watermelon and cherries. Preliminary research indicates that lycopene may be especially beneficial in preventing prostate cancer.

Turkey: Rich in iron, B vitamins and zinc, turkey is a versatile alternative to beef.

Walnuts: Walnuts are power-packed with fiber, Omega-3 fatty acids, protein and vitamins E and B6.

Yogurt: Yogurt contains probiotics — live bacteria important to proper digestion. Calcium, B vitamins and protein also help make yogurt an important part of healthy eating.

As with any lifestyle or dietary change, it’s always a good idea to first seek advice from your physician, especially if you have a particular health concern. But as the body of research grows, super foods are fast becoming recognized as essential ingredients in a well-rounded, nutrient-conscious diet plan. If you struggle with embracing a particular diet or nutritional regimen, try adding a few super foods to your menu each day, then work your way up to integrating a few in each meal. As your familiarity with each food grows, challenge yourself a few times a week to create meals comprised entirely of super food ingredients. I think you’ll be surprised at the flavor, variety, versatility and health benefits of embracing a diet rich in super foods.

Check out my Current Newsletter @ http://polkextension.com check under Families & Consumers & then Newsletters.

Joyce Tompkins

Polk County Extension Service

J6256@ufl.edu (863)519-8677 X114

Read more...

How to save Food Dollars on food without even noticing

1. Eat vegetarian a few nights a week.


Try to include a couple of vegetarian meals in your menu for the week. Skipping meat, even once or twice a week, can help save money, since meat is usually the most expensive part of a meal. Savings: $210 per year. (Replace 1 pound of sirloin [$5.99] with a 14-ounce block of tofu [$1.96] once a week for a year.)
 
2. Minimize waste.


One of the easiest ways to save money is to make sure you’re not wasting food. According to the Environmental Protection Agency, Americans throw out more than 25 percent of the food we prepare. And a study at the University of Arizona that tracked food use and waste from production to the table to the landfill estimated that the average American family of four throws out $590 worth of food each year. So we need to do a better job of using leftovers and learn what to do with food before it’s past its peak. Savings: $590 per year. (Estimated value of the food an average American household of four wastes in a year.)
 
3. Plug in the slow cooker.


If you don’t have hours to spend at home tending a braise, then try a slow cooker. It will give you the same effect (i.e., it makes inexpensive cuts of meat meltingly tender), but you can plug it in, leave for the day and come home to a dinner like a Rich Chicken Stew or one of our other easy, healthy slow-cooker recipes. Inexpensive cuts of meat that work wonderfully in the slow cooker include chicken thighs, pork shoulder, beef chuck etc....Savings: $78 per year. (Replace 1 pound of boneless, skinless chicken breast [$4.99] with 1 pound boneless, skinless chicken thighs [$3.49] once a week for a year.)
 
4. Discover great ways to use canned fish.


Just like their fresh counterparts, canned salmon and tuna provide omega-3 fats, which help keep your heart healthy by lowering triglycerides and blood pressure. The difference: canned fish is significantly cheaper. Savings: $224 per year. (Replace 1 pound of fresh tuna [$7.99] with 1 pound of canned tuna [$3.68] once a week for a year.)
 
5. Don’t order a pizza. Make one at home.


Ordering pizza seems like a cheap and quick solution for dinner. But a typical pie costs more than $15. You can make your own at home, using leaner meats & veggies for a lot less and in about the same amount of time delivery takes. Savings: $520 per year. (Make pizza once a week instead of ordering.)

6. Pack a lunch.


When you’re busy at work, the easiest choice is to grab a bite to eat someplace nearby. The problem is that the cost of buying lunch takes a toll on your food budget. (The average lunch at the national chain Panera Bread, which specializes in sandwiches, soups and salads, is $8.50.) Try bringing a lunch from home. When you make dinner, think about what you’re going to eat for lunch tomorrow. If you’re making a salad, make a little extra and put it in a container, undressed. And what about your leftovers? If you have a little extra chicken or half a can of beans, toss that in with your lunch salad. Make more than you’ll need for dinner, and reheat it for lunch the next day. Savings: $1,375 per year. (Replace an $8.50 lunch with a $3 lunch from home 5 days a week, 50 weeks a year.)
 
Its easy to see that with just a little planning you can save a ton of money on your food budget!

Read more...

Packing Lunches for School-Age Kids:

A new school year is just about ready to start & with that in mind here are some great tips and ideas from your local Polk County Extension office;

Planning is Key

With a little planning, some imagination, and feedback from your child, you can pack a lunch that they will enjoy and that meets their daily nutritional needs. By following these tips, you also can avoid the morning panic of “What do I pack today?”

Stock the Kitchen:

To reduce morning stress and make the planning process go smoothly, stock your kitchen with all the necessary ingredients. Make a list of convenient lunch foods so you only have to go to the grocery store once a week. Stock up on zip lock sandwich bags, small ¼ to ½ cup plastic, reusable containers, plastic spoons and forks, and freezer packs to keep foods and beverages cool.

Plan Weekly Menus:

It’s easier to make lunches packed with good nutrition if you plan lunch menus for an entire week. You and your child are less likely to make unhealthy, last-minute food choices as you “bag it and grab it” every morning.

Use My Pyramid, the food guide pyramid, to plan nutritious meals. The five food groups in the pyramid are milk, meat & beans, fruits, vegetables and grains. Plan daily lunches that include at least three of these five food groups and supply protein, carbohydrates and fat. Lunches also should provide about one-third of the child’s daily vitamin, mineral, and calorie requirements so they feel good and can do well in school.

Let Your Child Make Choices:

Always ask your child what they want to eat and let them help decide what to pack. When they get to make some of the decisions, they will almost always be willing to try new foods that are nutritious and healthy.

A child who helps prepare their meals tends to eat better, so let them help pack their own lunch bags. Make it a family affair to pack lunch bags for the entire week on Sunday. Discuss portion sizes and food preferences so that your child is satisfied.

If you offer healthy choices, your child will choose healthy foods. Your child will accept new foods better if you are a good role model and eat lots of new and different foods yourself.

Having the “right” tote can be very important. Let your child chose what kind of lunch container they will carry. Do they prefer a brown bag, insulated bag or a trendy lunch box? A lunch box is easier to clean and may keep food cool longer.

Older kids may feel that carrying a lunch bag is not “hip,” so they may prefer a thermal, insulated bag with pockets and tapered to fit into their backpacks. Pre-teens and teens often are very judgmental and tease classmates who bring “uncool” lunches to school. Foods that may qualify as “uncool” include: any ethnic or unfamiliar items; sausages; tuna fish; strong-smelling cheeses and other stinky foods.

Think Outside the Box

To create interesting lunches for your child, as well as for yourself, think outside the box---the lunch box, that is. Occasionally tuck a surprise in your child’s lunch box. This could be a non-food item like a sticker, riddle, comic, or a note telling them how special they are. Knowing that someone cares about them is “nourishing” in its own way.

A child’s lunch should be fun, easy to prepare and easy to eat within their lunch break, which is usually 20 minutes or less. Sandwiches are popular items, but be aware that a whole sandwich is usually too much food for most boys under eight years old and girls under 11 years old. Other good lunch choices include: raw vegetable pieces (e.g. baby carrots, cherry tomatoes, sliced cucumbers, celery, red or green bell peppers); crackers; cheese slices or cubes; string cheese; whole fruit; individual containers of pudding, and oatmeal-raisin cookies. Prepackaged lunches are convenient, but they are more expensive and often higher in fat, sugar and calories than meals you prepare yourself. Pack your own portion-controlled meals that are cheaper, healthier, fresher, and tastier.

Here are some healthy, kid-friendly lunch ideas that are interesting and appealing.

• Jazz up a plain peanut butter and jelly sandwich by using whole wheat bread and adding a sprinkling of raisins and granola. Low-sugar jam can be substituted for the jelly. These changes add a new twist to an old standby.

• Vary the type of bread. Instead of always using plain white, try breads like these: whole wheat; multigrain; raisin; pita pockets; bagels; rolls; rice cakes and English muffins. Cut the bread into shapes (e.g. triangles or stars) with cookie cutters.

• Make pasta salad using fun-shaped, colored pasta (e.g. small shells, wagon wheels or ABC’s).

• For a protein-packed main dish, serve chicken, tuna or egg salad in pita bread or in a small cup or container. Remember to go light on the mayo or use the low-fat variety.

• The night before let your child help you make “deli animals” with a cookie cutter. These can be made from thick deli slices of meats (e.g. lean cuts of turkey, ham or roast beef).

• Raw vegetables can be a hit with your child, so cut celery sticks into small pieces and fill them with peanut butter.

• Make a crunchy caterpillar by alternating carrot and zucchini rounds on a toothpick. Top with a radish for the caterpillar’s head, and add round cereal for the eyes. Use a dab of cream cheese as the “glue’ to hold it together.

• Serve hummus with carrot sticks, celery sticks and cubed whole-wheat pita for dipping.

• Fill some small plastic containers with low-fat dressing, salsa, or refried bean dip so your child can dip their veggies, chips or crackers.

• Pack some yogurt dip and fresh fruit.

• Core an apple and stuff the inside with peanut butter. Top with raisins, nuts, sunflower seeds or toasted coconut. The filling keeps the cut apple from turning brown.

• Make a sandwich filling by combining low-fat cream cheese and jelly. Or, spread bread with cream cheese and top with dried fruits such as raisins, apples or apricots.

• Mash a banana together with low-fat cream cheese and top with fresh apple, pineapple or peach slices.

• Combine healthy breakfast cereals, nuts and raisins in a zip lock bag.

• Cut up some favorite salad ingredients and bag them. In the morning, add a dash of dressing and include a fork. Or, put the dressing in a separate container and let the child add it before lunch so the salad is still crisp.

• Use “filler” vegetables (e.g. lettuce, onions, tomatoes and peppers) in sandwiches to help your child get the necessary amount of vegetable servings every day.

• Make healthy muffins with pumpkin, banana, zucchini, walnuts, crushed pineapple or a combination of other ingredients. Another nice treat is oatmeal cookies with raisins.

Apple-Cinnamon Sandwich:

4 slices raisin or sandwich bread ¼ cup low-fat cream cheese 3 Tbsp chopped apple 2 Tbsp chopped walnuts 2 Tbsp chopped celery 1 tsp cinnamon

Lay out bread slices. Combine cream cheese, apple, walnuts, celery and cinnamon. Mix well. Spread filling on two slices of bread. Top with other slices.

Turkey Rolls:

2 flour tortillas 2 tsp mayonnaise 2 slices thinly sliced deli turkey ½ cup shredded lettuce 2 Tbsp shredded cheese, any type

Lay out tortillas. Spread with mayonnaise. Layer turkey slice, lettuce and cheese onto tortillas. Roll up and wrap.

Beary Good Snack Mix:

2 cups bear-shaped graham crackers 2 cups toasted oat cereal 1 cup honey-roasted peanuts ½ cup raisins ½ cup chocolate chips

Combine all ingredients in large bowl or re sealable bag. Mix well and store in an airtight container.

Read more...

Planning Good Meals

Food dollars are the most important dollars you spend. They can be spent wisely to buy nourishing meals, or they can go for spur-of-the-moment purchases. Good, nutritious meals don�ft just happen; they are planned. Everyone needs adequate amounts of protein, vitamins, minerals, and kilocalories* each day. Over a period of time these nutrients affect the health and well-being of every member of your family. Easy, quick meals must be prepared by someone—you (with help from family members) or processors who prepare convenience foods. In either case, good health for the family is the ultimate goal. This can be achieved only by providing the essential nutrients every day.

Today, the role of homemaker is often a shared one. In dividing household responsibilities, grocery shopping, food preparation and prepreparation, or cleanup often falls to the husband or older children. Meal planning guides as well as information on the purchase and preparation of food are even more important for you who are new to this area. Planning menus for 3 to 7 days at a time will save you time in shopping and preparing food. If the person who shops is not the person who prepares the meals, menu planning is a must. Also, knowing what will be prepared for dinner each night means this question doesn't have to come to your mind during a busy day or on the drive home.

Convenience foods are those that are partially or fully prepared. They can be canned, frozen, readyto- eat, ready-to-use, or packaged mixes. When deciding what to buy, think about your time, energy, the quality of food you can purchase, and your food budget. Many convenience foods are actually less expensive than the home-prepared counterpart. Frozen orange juice concentrate and frozen french fries are two good examples. Seasonal vegetables or those vegetables with limited growing regions are less expensive in the plain convenience form; staple vegetables in season are usually cheaper in the fresh form.


Fresh foods, such as fruits and vegetables, generally require some kind of preparation—either washing, peeling, cutting, or shelling. The trade-off is time spent in preparation for money spent on the convenience food. Canned foods, such as meats, soups, vegetables, chow mein, and chicken a la king, are completely cooked and ready to heat and serve. Many canned vegetables may be used in casserole-type main dishes. Canned fruits can be chilled and served. Frozen foods are both cooked and raw. Frozen foods that must be cooked before using may not save much cooking time but will save in preparation time. Meat, poultry, fish, soups, whole dinners, fruit pies, and breads that have been completely cooked and then frozen need only to be heated and served. Meat, poultry, and fish that were frozen raw must be cooked, of course.



Frozen vegetables are usually raw and need to be cooked. Some have been cooked and only need reheating. Fruits and fruit juices only need to be defrosted. Most juices must be mixed with water or other juices before using. Freezing home-prepared main dishes, desserts, or a complete meal can be a real convenience. The trick is to buy and fix two or three times your usual quantity. You can successfully freeze almost any casserole or main dish. Undercook the dish slightly before freezing since it will cook a little more as it thaws and warms. Biscuits and rolls can be made ahead and frozen either cooked or uncooked. As a rule, cooked potatoes, spaghetti, and macaroni don't store well in the freezer. They should be added to casseroles and sauces just before heating to serve. Also, add seasonings sparingly; freezing may increase the flavor.



Examples of do-it-yourself convenience foods to freeze are chili, chicken and dressing, baked beans, and chicken or turkey in gravy. You can also cook, chop, and freeze chicken or turkey for use in stirfried rice, chicken salad, chicken a la king, or turkey pot pie. Ground beef can be prepared and frozen as a meatloaf to be baked, as meatballs or croquettes (seasoned, shaped, and ready for browning) or for use in Italian sauce for spaghetti, lasagna, or chicken parmesan. Remember that cooked foods should be stored in the freezer for only a short time. Use them within 8 weeks of freezing for the highest quality. Freeze them in loaf-size pans; then remove when frozen solid and package tightly in freezer bags or wrap. Label the packages with name of dish and date. To serve, put a frozen casserole in a freezer-to-oven container and heat in the oven or a double boiler. If the food is already cooked, it will only need warming. To heat a 6-serving casserole from the frozen state, bake for 30 to 45 minutes at 350 degrees F. This is only a rule of thumb; time may vary. Cooking partly thawed food will take less time. If you have a microwave, you may use it to defrost and warm frozen dishes.



Packaged mixes are available in every food group. These mixes save a great deal of time in assembling, measuring, and blending ingredients as well as in washing and storing measuring equipment after use. They also tend to produce products of consistent quality. Prepare some in advance and freeze them. You may choose to make your own quick mixes to keep on hand for baked goods or coatings. Ready-to-eat foods include cold cuts of meat, sliced cheese, breakfast cereals, crackers, condiments, and bakery products. These are handy for lunches but can also be served with a salad, vegetables, or fruit for a quick meal.



Ready-to-use foods, in addition to canned and frozen foods, are items such as chopped and shredded ingredients for slaw or salad; instant milk, coffee, tea, and cocoa; salad dressings; bouillon cubes or granules; prepared stuffings; brown-and-serve sausage; instant potatoes; chopped meat, etc. The cooking, heating, or mixing required for these foods takes only a short time before the food is ready to serve. You can make your own ready-to-use foods. When you are chopping onions or green peppers for one dish, go ahead and chop the entire item and store it in the refrigerator or freezer in recipe proportions. For example, green pepper frozen in ½-cup portions and onion in ¼-cup amounts are useful. If you have leftover meats that can be used later in casseroles or sandwiches, chop or slice and freeze them also. A little planning ahead and doing the preparation when you have the time will provide you with your own convenience foods in your freezer. This also saves waste by allowing you to keep leftovers or planned-overs till another week.

For more information on Nutrition subscribe to my Newsletter "The Market basket" under Families & Consumers in the left hand column @  http:polk.ifas.ufl.edu by sending me an email @ j6256@ufl.edu.

Have a great Weekend!!

Read more...

Food Controversies:

Which is Better Olive Oil or Canola oil?


While canola has been touted in recent years as superior to olive oil, both have high proportions of polyunsaturated and monosaturated fatty acids (good fats) and are heart healthy when consumed in mod

What about Butter or margarine? For those who believe butter is healthier because it's "natural, it’s made from animal fat, [so it] contains cholesterol and very high levels of saturated fat. Margarine is made from vegetable oils, and plant products contain no cholesterol. It's also higher in "good" fats than butter. But some kinds of margarine may be even worse than butter because of their content of Trans Fats, a particular heart risk. In general, the more solid the margarine, the higher the proportion of Trans fat. Steer clear of stick margarine, Go for the tubs of heart-healthy margarine made with omega-3 oil," such as Promise or Smart Balance.   

How about Low-fat or Skim milk? Let's face it—the higher the fat content, the better the taste, but skim and 1 percent are clearly better nutritional choices. "The higher you climb in percentage of milk fat, the bigger the bite you're taking out of your daily recommended value of Saturated fat. According to the U.S. Department of Agriculture, the maximum recommended daily intake of saturated fat for the average active adult is 20 grams. One serving of skim milk can have no more than .4 of a gram of saturated fat, with 1 percent weighing in at 1.5 grams and 2 percent at 3 grams. If you have two glasses of 2 percent milk, you've already consumed almost a third of your daily saturated fat. Stick to skim and 1 percent. Or go for the 2 percent but keep the saturated fat content in mind.

What about Fresh or Frozen veggies? "Fresh sounds better, and if you picked them out of your garden or at a farmer's market that sells locally grown produce, you can be assured they haven't lost nutrients in transit. But keep in mind that "if." Research at Pennsylvania State University found that a bag of spinach stored at slightly below 40 degrees Fahrenheit for eight days lost half its folate, which prevents birth defects, and carotenoids, compounds that fight heart disease. Higher temperatures accelerated the breakdown. At 50 degrees, half of the compounds were gone after six days. It took just four days at 68 degrees to drop by half. On an 80- or 90-degree day at an outdoor farm stand, the process clicks up several notches. "Frozen fruits and vegetables are processed at their peak ripeness, a time when—as a general rule—they are most nutrient-packed, when you buy frozen, you know exactly what you're getting."

Read more...

Summer Picnics

Outdoor activities naturally rise in July and August - school is out for the summer, longer daylight hours, local produce is at its peak - and we find ourselves enjoying the great outdoors in the form of backyard grilling, concerts in the park, and local food festivals. So whether you're hosting an outdoor get-together, planning a picnic, or packing for a family vacation keep it healthy, happy and fun all summer long!


How do you make it through a full day in the great outdoors without resorting to beachside hot dog vendors, an easy bag of chips, or a quick trip to a fast-food joint? A healthy picnic lunch is a great - and surprisingly simple - solution. Here's what to pack in a healthy picnic lunch for your family.

Sandwiches

Sandwiches are a picnic staple, but choosing the right kind of sandwich is an important step if you really want to have a healthy picnic. First, make sure to avoid white bread! Choose whole wheat, multi-grain, omega 3, or flax bread with whole grains for a rich source of fiber, vitamins, and antioxidants. Or, for a unique twist on a traditional sandwich, use a whole wheat tortilla to make a wrap instead.



Next, choose the right filling. Processed luncheon meats are high in sodium and fat, so try using leftover chicken breast or salmon instead. Or, go with the kid-favorite peanut butter and jelly. (Just be sure not to overdo the peanut butter, since its high in fat: a serving is one level tablespoon, which is about the size of the tip of your thumb.)

Fruit and Veggies and dip

Fruit and veggie slices are simple to prepare, and are easy to serve at a picnic with choices of dip.



Start with a good selection of produce that can easily be prepared for dipping: celery and carrot sticks are perfect, as are cherry tomatoes. For fruit options, try grapes, berries, apples, and bananas. Low fat sour cream, hummus, are all healthy dip choices for veggies, or try low-fat yogurt for fruit.

Dessert

If the fruit isn't enough to satisfy your kids' sweet tooth, finish off your picnic with some home-made trail mix. Mix nuts, crunchy whole grain cereals, and dried fruits such as raisins, apricots, and prunes, to add some sweet crunch to finish off your meal. Just be sure to keep the portion sizes small – this treat is full of nutrients, but too much can pack on the calories fast

Drinks

Water is the best choice for a long day outside, since you'll want to make sure you keep hydrated without consuming a lot of calories and sugar (like you'd get from juice or pop). For the kids, try milk or soy milk. If you simply must take juice, make sure you limit it to one juice box each, and look for real 100% juice, rather than "fruit drink," which is loaded with added sugar and artificial ingredients.

The Bottom Line

There you have it: a simple, easy-to-prepare, healthy picnic you can take anywhere – and you don't even need to bring a knife and fork!

No matter where your summer activities tack you this summer, remember there is always a healthy alternative to the fast-food options that can be so tempting. Plus, a healthy family picnic can be a lot of fun!

Read more...