Fun in the Sun - Healthy Eating

By Jackie Gluck (Braun), MS, RDN Diabetes Program Coordinator

The warmer weather has finally arrived and it is time for outdoor activities, including picnics and barbecues! Check out these three tips to help you stay healthy and enjoy your favorite summer activities.

On the Grill

Lean meats, such as 90 percent or more lean beef, venison, turkey, chicken, and fish are lower in fat and calories than most hot dogs, hamburgers, and brats. Remember to keep portions in check with a common portion size of protein being about 3 oz. Cook foods to the proper internal temperature, using a thermometer to check (ground beef and pork to 160° F, ground turkey and chicken to 165° F).

You can also grill up your favorite vegetables. Try making skewers of chopped red peppers, zucchini, squash, mushrooms, and eggplant. The sky is the limit for the amount of fresh vegetables you can cook on the grill this summer! Even fruits, such as halved peaches or sliced pineapple, can be put on the grill. The heat caramelizes the natural sugars in the fruit, turning tart fruit into sweet treats!

Rethink Your Drink

Adequate hydration is key on a hot, summer day. Limit sodas and juices and instead choose water or seltzer. Add a mixture of your favorite fruits, vegetables, and herbs, such as oranges, berries, watermelon, cucumbers, or mint. This will spice up your drink with a little flavor!

Limit the amount of alcohol you drink on a hot day. Alcohol can cause you to become dehydrated. Moderate alcohol consumption is two drinks per day for men, and one drink per day for women per the Dietary Guidelines for Americans.

Food Safety

Bacteria grows most rapidly in temperatures between 40 and 140° F. It is important to keep food out of this “Danger Zone” to prevent food-borne illness.

Keep hot foods at a temperature at or above 140° F. Keep cold perishable foods at 40° F or below in a cooler until being served. Do not keep hot or cold foods out for longer than 2 hours or one hour if temperatures are above 90° F. All hot and cold foods that are left out for longer than 2 hours should be thrown away.

Finally, make sure to have a good time! This is what barbecues and picnics are all about. Be mindful during these events and enjoy them.