2022 Summer Healthful Eating Tips

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Try These 5 Easy Ways to use In-Season Fruits & Veggies!

BERRIES!

STRAWBERRIES, BLACKBERRIES, RASPBERRIES & BLUEBERRIES

Take fresh berries and mix with low-fat yogurt and sprinkle with cinnamon for a refreshing & healthy summer treat!

Also try using frozen berries mixed with low-fat milk and yogurt with a banana for an easy smoothie treat.

SUMMER SQUASH

Cut up squash into medallions and spread on an oil sprayed baking tray. Sprinkle the medallions with salt, pepper, grated parmesan cheese and a bit of olive oil for a delicious summer side dish. Bake on 400 degrees in an oven for 8-10 minutes, or grill the squash until cooked.

Summer squash also pairs nicely with other veggies like zucchini and onion sprinkled with some olive oil, salt and pepper, and then cooked on skewers.

TOMATOES

Dice up fresh tomatoes and mix with white beans, basil, olive oil and a dash of salt for a light snack or cooling side dish.

In addition, try using fresh tomatoes instead of tomato sauce for your home-made pizza and for pasta. It adds more nutrition, less salt and a fresher favor to your summer dishes.

MANGOES

Cut up fresh mangoes into pieces, sprinkle with dried coconut flakes, and drizzle lightly with a bit of honey for a yummy summer desert!

Also try adding cut up mango pieces to your fresh summer salads, oatmeal in the morning, or mixed with kiwi and banana for a fun fruit salad.

AVOCADOS

This is one of my favorite quick breakfast options or as a snack for the day! Take one or two slices of whole wheat toast, top with a tomato slice, avocado slices and low fat cheddar cheese slices for a delicious and nutrient packed option for your day!

Another easy way to use fresh avocados is to make your own guacamole by smashing up avocadoes, mixing with lemon juice, tomato chunks, salt/pepper, onions and hot peppers if desired. Use whole grain crackers or corn chips to enjoy this fabulous dip!

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What is the difference between Healthy and Healthful?

Healthy, they say, cannot be used to mean conducive to good health. … So it’s OK to use healthy and healthful as synonyms for conducive to good health: have a healthy snack or a healthful one. But if you’re referring to someone who enjoys good health, however, use healthy because it’d be weird to call a person healthful.

Healthy versus Healthful: The problem is that some people insist that you can’t say your salad is healthy; you have to say it’s healthful because only healthful can mean “conducive to good health.” The thinking is that only a living thing can be healthy—if we’re in good health, you and I can describe ourselves as healthy. Healthy is a personal characteristic, but things that are dead, things we consume, aren’t healthy anymore. If they’re good for us, they’re healthful.

This word pair, healthful and healthy, has been causing debate for over a century. The question is whether these adjectives can both be used to mean conducive to good health. This is what gets some word mavens’ blood boiling. Healthy, they say, cannot be used to mean conducive to good health. But according to the Oxford English Dictionary, healthy has been a synonym for healthful since its earliest appearance in print… in 1552.

So it’s OK to use healthy and healthful as synonyms for conducive to good health: have a healthy snack or a healthful one. But if you’re referring to someone who enjoys good health, however, use healthy because it’d be weird to call a person healthful. Save healthful for the granola and healthy for your personal trainer.

Eating Right For Everyone

Eating right doesn’t have to be complicated. Before you eat, think about what goes on your plate or in your bowl. Choose foods that provide the nutrients you need without too many calories. Build your healthy plate with foods like vegetables, fruits, whole grains, low-fat dairy and lean protein foods. Try the eating right tips in the boxes below!

Make half your plate fruits and vegetables!
Eat a variety of vegetables, especially dark-green, red and orange vegetables plus beans and peas. Fresh, frozen and canned vegetables all count. Choose “reduced sodium” or “no-salt-added” canned vegetables.
Make at least half your grains whole
Choose 100% whole-grain breads, cereals, crackers, pasta and brown rice. Also, look for fiber-rich cereals to help stay regular.
Switch to fat-free or low-fat milk, yogurt and cheese
Older adults need more calcium and vitamin D to help keep bones healthy. Include three servings of fat-free or low-fat milk, yogurt or cheese each day. If you are lactose intolerant try lactose-free milk or a calcium-fortified soy beverage.
Vary your protein choices
Eat a variety of foods from the protein food group each week, such as seafood, nuts, and beans and peas, as well as lean meat, poultry and eggs.
Cut back on sodium and empty calories from solid fats and added sugars
Look out for salt (sodium) in foods you buy. Compare sodium in foods and choose those with lower numbers. Add spices or herbs to season food without adding salt. Make major sources of saturated fats such as desserts, pizza, cheese, sausages and hot dogs occasional choices, not everyday foods. Switch from solid fats to oils when preparing food. Drink water instead of sugary drinks. Select fruit for dessert. Eat sugary desserts less often.
Enjoy your food but eat less
Most older adults need fewer calories than in younger years. Avoid oversized portions. Try using a smaller plate, bowl and glass.

Cook more often at home, where you are in control of what’s in your food.

When eating out, choose lower calorie menu options. Choose dishes that include begetables, fruits and whole grains. When portions are large, share a meal or take half home for later.

Write down what you eat to keep track of how much you eat.

Be physically active your way
Pick activities that you like and start by doing what you can. Every bit adds up and health benefits increase as you spend more time being active.

If you are currently inactive, start with a few minutes of activity such as walking. Gradually increase the minutes as you become stronger.

Consult a registered dietitian nutritionist if you have special dietary needs
A registered dietitian nutritionist can create a customized eating plan for you. Visit www.eatright.org to find a registered dietitian nutritionist near you.

Healthy Eating Links