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Nutrition


Make Healthy Choices Take a look at the typical picnic menu below, and consider some substitu- tions for better health. Among the goals are reducing fat, increasing fi ber and offering plenty of fresh fruit and


vegetables, while limiting processed foods, white fl our and sugar.


USUAL CHOICES Hamburger/hot dog Wings


White sandwich buns Ribs


Potato salad Green bean casserole


Mayonnaise Potato chips


Nachos and cheese dip Cake/cookies


Fruit salad with whipped cream Lemonade (with sugar)


Soda/punch CONSIDER TRYING


Turkey burger/veggie burger/turkey dog Grilled, skinless chicken breast


Multigrain sandwich thins or lettuce wraps Grilled salmon, fi sh or shrimp


Whole-grain pasta salad with fat-free dressing


Carrots, cucumbers and snow peas with hummus dip


Fat-free mayo, fat-free dressing or salsa Hot-air popcorn with sea salt and olive oil Whole-grain chips and guacamole Angel food cake with fresh strawberries


Fresh watermelon and berries with low-fat yogurt


Lemonade made from fresh lemons and sugar- free sweetener


Low-fat milk, unsweetened tea or berry smoothie


age need low-fat milk. For a cookout, avoid sweetened drinks such as punch, which can contribute signifi cantly to weight gain. Instead, try a smoothie made with low-fat milk, yogurt and berries. Eating at home is healthier than dining out, and a picnic is the perfect opportu- nity to make healthy choices. Review the ChooseMyPlate diagram with your kids. Discuss the options, and include your children when planning meals, making the grocery list, shopping and preparing food. T is allows them a sense of ownership re- garding the meal. You may be surprised by how much they enjoy helping you. T ey


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will be more likely to try new foods when they have invested their time in planning and preparing the meal.


Shake Up the Menu! Don’t go for the ordinary. Replace the usual salad with romaine lettuce and fruit slices topped with fat-free raspberry vinaigrette dressing and walnuts. Next: Serve grilled tuna or salmon accompanied by mango salsa and a side of brown rice, sautéed with mushrooms and onions in olive oil. Zucchini and yellow squash grill beautifully if placed in foil that has been coated with a nonstick cooking spray. Add


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