Healthy Living

Blueberries, watermelon, ice tea, lemonade, grilling, summer salads….all come to mind for this favorite time of year. June 21 marks the first day of summer. For most of us, eating habits may change a bit. Let that change work in your favor. Build healthy habits this summer.

Pick your own produce

There is no better time of year to get your fill of fresh fruits and vegetables. Aim for 7-9 servings per day and get a rainbow of nutrients. Combine a fruit and vegetable in a summer salad to pack in powerful phytonutrients. Pears or grapes accompany mixed greens beautifully. Top with nuts or seeds for an extra punch.
Blueberries, Raspberries, Peaches are soon to be available. Check your local orchard for availability.

A farmer’s market is a great way to get the freshest selection of produce possible. The Norwich Downtown Farmer’s Market is held each Wednesday, from 10 a.m. to 1 p.m., at Howard Brown Park on Chelse Harbor Drive through Oct. 31. Click here to find other farmers' markets.

Drink wisely
C
ommercial iced teas and lemonades can pack in loads of sugar and add unnecessary calories. A 16-oz serving of sweetened iced tea mix can contain 120-140 calories and 34-36 grams of sugar, which is the equivalent of 8-9 teaspoons of sugar. Among the first ingredients, as you might guess, is not tea – it is sugar or high-fructose corn syrup. A 12-oz can of soda adds about 10 teaspoons of sugar. Skip it in order to avoid the empty calories.

Making your own is a simple solution. Brew your own tea and control the amount of sweetener you add. Have fun with flavors. Try fusing herbal fruit teas with traditional. Try iced green tea and you’ll be adding some healthy antioxidants to your day.

In hot weather water is the best source of hydration. A water cooler can be a wise investment: water is always cold and always accessible, and serves as a constant visible reminder to stay hydrated.

Grill Safely
Grilling is a great summer pastime. But be safe when cooking outdoors by remembering the Partnership for Food Safety Education’s Four Food Safety Tips:

 Clean: hands and surfaces thoroughly.
 Separate: Don’t cross contaminate. Keep raw foods and cooked foods separate. So don’t reuse that plate you carried those raw burgers to the grill. Get a clean one. Also remember to discard marinades. Too often people pour any left-over marinate on top of their cooked foods. Any harmful bacteria in the raw food have contaminated this marinade.
 Cook: to safe temperature -- Steaks - 145 °F; hamburgers - 160 °F; fish: 145°F; chicken breasts - 170 °F; and hot dogs - 165 °F.
 Chill: Refrigerate promptly. Refrigerate foods within 2 hours, or1 hour if it’s very hot outside.Also, when defrosting raw foods do so in the fridge, not on the counter.

There are ways to grill and eat healthy. Instead of beef, try turkey or veggie burgers. A whole wheat bun adds fiber and great taste. Grilled vegetables are always a healthy choice, and the latest craze is grilling fruit. Try grilling nectarines, peaches, and pineapples.

Have a happy and healthy summer.

Renee Frechette is a registered dietitian who serves as the outpatient oncology dietitian in the The William W. Backus Hospital’s Radiation Therapy Center. This column should not replace advice or instruction from your personal physician. E-mail Frechette and all of the Healthy Living columnists at healthyliving@wwbh.org.