One of the top three cook-out days of the year, Memorial Day is a day to celebrate outdoors with family, food and friends. You can make your celebration fun AND Healthy by making a few simple choices.
Preparing simple, tasty picnic fare from home is a good way to avoid the extra fats, calories and sodium found in convenience foods.
Make your side dishes green… and red, orange, yellow, purple and more by serving green leafy salads or fruit salads. A combination of baby spinach or mixed greens tossed with fresh fruit and a light vinaigrette is a simple and healthy alternative to mayonnaise-based salads. Pre-packaged pasta and potato salads in the deli section are loaded with fat and sodium. Make your own at home by tossing whole wheat pasta or red skinned potatoes with broccoli, tomatoes, fresh basil and a drizzle of extra virgin olive oil.
Proper handling methods are a must. Food borne illnesses can really spoil a Memorial Day cook-out. Keep your food safe by transporting your cold foods in a cooler filled with ice to ensure the temperature is at or below 41°F. Cold foods are safe to eat for up to six hours as long as the temperature never exceeds 70°F. Once it reaches either of those limits, throw it out. Unless you have a way to keep hot food at 135°F or higher, stop serving and throw it out after 4 hours.
Fire-up a healthier grill
Simple swaps such as turkey brats, skinless chicken or lean, beef-cuts can reduce fats and calories (pork brats: 25 grams fat and 283 calories; turkey brats: 10 grams fat and 170 calories). While 100% whole grain buns have the same calorie count as white, you reap the energy of increased protein, fiber, B vitamins and iron.
Try grilling fruits like pineapple slices, nectarines, peaches or plums – the natural sugars caramelize with the heat and give them great flavor. Fruits are loaded with vitamins, minerals and fiber – and they’re low in calories.
A healthier cook-out provides long-term benefits and short-term success. Happy cooking! For more ideas on how you can prepare a healthier Memorial Day celebration, contact [email protected].
The Rapidian, a program of the 501(c)3 nonprofit Community Media Center, relies on the community’s support to help cover the cost of training reporters and publishing content.
We need your help.
If each of our readers and content creators who values this community platform help support its creation and maintenance, The Rapidian can continue to educate and facilitate a conversation around issues for years to come.
Please support The Rapidian and make a contribution today.
Comments
.