Like so many of you, I’ve been counting the days until folks can ease out and be safe. Memorial Day is the traditional kick-off of summer festivities, but after ten weeks of “stay home-stay safe,” this year it takes on new meaning.
We want to be safe and healthy—limit gathering sizes, maintain a social distance of six feet from other people, wear a face mask and wash our hands. Those are the basic safety caveats; when it comes to food and eating, you also want to choose wisely to maximize your health and safety.
Michelle Stewart, Registered Dietitian, Certified Diabetes Educator and former President of the Florida Academy of Nutrition and Dietetics advises “There are no totally good foods or totally bad foods, you want to practice moderation in making food choices. I go by the 80/20 rule, 80 percent of the time I try to eat and drink wholesome foods and beverages in moderate portions, and 20 percent of the time I indulge in foods and beverages that bring me joy.” This guideline is doable, making it easy to gradually change to a diet for optimum health.
Food is a key element in African American culture and folks have to make changes to include healthier options. One of the important things to do is to eat a variety of rainbow-colored fruits and vegetables daily. Recommendations from the USDA include adults eating five to seven servings each day.
In addition to adding more produce to the diet…
…prepare foods to cutback on some of the fat. Select snacks that are low-fat, available in small portions or individual serving sizes. Grill or sauté meat, poultry, fish or plant-based proteins such as tofu or tempeh.
Weather permitting, get outside in the sun to increase your Vitamin D intake. This vitamin is essential. Stewart shared that research is emerging on the immune-boosting benefits of vitamin D and the role it has in protecting against respiratory illness. There is also new data suggesting a deficiency in vitamin D could be linked to decreased lung function and a higher risk for infection. Food sources for the vitamin include yogurt, fortified tofu, low-fat milk, soy milk, lean pork chops, salmon, fortified cereal and deviled eggs.
Stay hydrated by drinking plenty of fluids— 20 percent of daily fluid intake usually comes from food and the rest from drinks. Make sure you drink eight, 8-ounce glasses of water each day. And exercise—once you’ve finished off your meal, get moving! Whether you walk, jog or dance, count exercise as part of a health-wise lifestyle.
With a little pre-planning, and some choices from the options below, summer holiday meals can be flavorful and good for you too.
Snacks
Fruit Skewers with Greek-style Yogurt
Black-eyed Pea Dip with Celery or Carrot Sticks, Cherry Tomatoes or Jicama Slices
Deviled Eggs
Fruits and Vegetables for Grilling
Green, Red or Yellow Bell Pepper
Asparagus
Cauliflower
Corn
Carrots
Zucchini
Peaches
Watermelon Wedges
Salads
Pickled Cucumber
Pickled Beet
Sweet Potato
Three Bean
Black-eyed Pea
Fruit Salad
Torn Assorted salad greens
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