Did you know . . .?

Go Bananas!

Bananas are the most popular fresh fruit in the United States. They are a snack of choice for athletes becasue they provide vital nutrients and energy. Bananas are an excellent source of vitamin C, potassium, and dietary fiber.

Spotlight on Broccoli

Spotlight on Broccoli -- Did you know that broccoli can help reduce the risks of some forms of cancer and heart disease. It also keeps bones, teeth, and eyes strong. In Ohio, locally grown broccoli is available from mid-June to mid-October. Choose bright green or purplish-green heads...

Fast Food from Home: For Lunch or Snack

If you make your own fast food you can more easily follow the Dietary Guidelines, and you spend less money!

Life in the Fast Food Lane

How can you make healthy food choices when eating fast food?

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Bananas are the most popular fresh fruit in the United States. They are a snack of choice for athletes because they provide vital nutrients and energy. Bananas are an excellent source of vitamin C, potassium, and dietary fiber.

Click 'Nutrition and You. . . Bananas' for a delicious Fruit Smoothie recipe and more.

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click '2011 April newsletter' to read more . . . plus get a great recipe 'Chicken & Broccoli Bake'

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If you make your own fast food you can more easily follow the Dietary Guidelines, and you spend less money!

If you make your own fast food you can more easily follow the Dietary Guidelines, and you spend less money. Some "home grown" fast foods are:

peanut butter and/or low fat cheese and 100% whole wheat bread sandwich - - add dark green lettuce too
trail mix made from your choice of nuts and dried fruit, plus unbuttered popcorn or ready-to-eat cereal
100% whole wheat pita bread and hummus
corn tortilla, low fat refried beans, grated low fat cheese and salsa
low fat granola bar, low fat cheese
Grab and go vegetables: veggies prepared and packaged ahead and stored in the refrigerator - carrot, celery, and cucumber or zucchini sticks. Try cherry tomatoes, sugar snap peas, sweet potato sticks, turnip slices. Use bottled low fat Ranch dressing for a dip.
ready-to-eat high protein, whole grain cereal with fruit and low-fat milk isn't just for breakfast -- It also makes a healthy lunch, dinner or snack.
All foods fit into a healthy diet. When you dine out or bring home "take out" food, choose foods for the other meals that complement your purchases. If your fast food has more fat than recommended, skip fat at other meals. If there is added sugar in your fast food choice, choose foods without added sugar for the rest of the day. If your fast food is really salty, go without salt for the next meal. Choose naturally nutrient dense foods.

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How can you make healthy food choices when eating fast food?

It's hard to follow the Dietary Guidelines if you want to include dining out or picking up meals at the drive-thru. How can you make healthy food choices when eating fast food?

ask for your burger or grilled chicken sandwich with lettuce and tomato only
get the child-size portion
pick a side salad with dressing on the side, instead of fries
order milk or 100% fruit juice
Some fast food places have fruit, such as apple wedges or mandarn oranges, order these with your sandwich.
order main dish salads without cheese or croutons -- add only 1 tablespoon of dressing from your salad dressing packet --make sure the meat is grilled and not crispy
bring fruit from home to add to your fast food order
keep a water bottle with you to fill from a nearby faucet -- water is a good beverage
order chili without the chips, cheese or sour cream
if there is a choice of breads for your sandwich choose 100% whole grain
choose a vegetable pizza, no double cheese

Go Bananas!

Spotlight on Broccoli

Fast Food from Home: For Lunch or Snack

Life in the Fast Food Lane

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