SUM­MER FA­VORITES WITH A HEALTHY TWIST

The Covington News - - HEALTH - By KIM FLOYD, M.Ed., R.D., L.D.; JOYCE­LYN CORN­TH­WAITE, M.S., R.D., L.D., ; CDE; AND KELLY SHANNON

Sum­mer in Ge­or­gia means some­times-an­noy­ing heat and hu­mid­ity, but it also brings the fun of pic­nics, back­yard par­ties and fam­ily BBQs. Like all South­ern tra­di­tions, food is front and cen­ter – and plen­ti­ful. Food is love, friends and fam­ily are love, so more food for friends and fam­ily is of­ten deemed bet­ter.

Un­for­tu­nately, many of our fa­vorite South­ern foods of­ten con­tain a lot of un­healthy, sat­u­rated “bad” fat that con­trib­utes to Ge­or­gia’s col­lec­tive weight be­ing far greater than what is healthy for all of us. For­tu­nately, sum­mer also means fresh fruits and veg­eta­bles are plen­ti­ful and af­ford­able. So, let’s blend the joy of sum­mer­time so­cials with mak­ing healthy choices at the same time.

• Eat fruits and veg­eta­bles ev­ery day. They taste ex­tra good

when they’re fresh. • Take time to plan meals. That re­duces the temp­ta­tion to grab un­healthy food when you’re hun­gry. • Add whole grain breads and ce­re­als to your meals. For ex­am­ple, try sprin­kling rolled oats on yo­gurt or add rolled oats to ground turkey when mak­ing meat­balls.

• Watch how much you eat.

At restaurants, you might be served an un­healthy amount of food. That doesn’t mean you have to eat all that food, right then! Share your or­der with a friend or take the ex­tra home for an­other meal. That’s also a way to save money. • Drink more wa­ter.

Try adding some lemon, lime, cu­cum­ber or mint to fla­vor your wa­ter – and if you want to try sparkling wa­ter, go for it. Make it fun! • Choose lower fat pro­teins,

such as chicken with­out skin, and limit fried foods by en­joy­ing baked pota­toes with salsa rather than French fries. • Think mod­er­a­tion, not de­pri­va­tion.

When the potluck pic­nic ta­ble of­fers your VFF (Very Fa­vorite Food), help yourself to a rea­son­able serv­ing and sa­vor the taste. Do not deny yourself joy in food, but do po­litely de­cline too much food.

Sub­mit­ted photo /The Cov­ing­ton News

Kim Floyd, M.Ed., R.D., L.D., and Joyce­lyn Corn­th­waite, M.S., R.D., L.D., CDE, are nu­tri­tion­ists on the Core Team of the Canyon Ranch In­sti­tute Life En­hance­ment Pro­gram with CRI part­ner Cur­tis V. Cooper Pri­mary Health Care, Inc. Floyd and Corn­th­waite present cook­ing demon­stra­tions and nu­tri­tion in­for­ma­tion that help par­tic­i­pants make healthy choices. Kelly Shannon (not pic­tured) is a mem­ber of the Canyon Ranch In­sti­tute team, and spe­cial­izes in culi­nary nu­tri­tion.

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