CLARION, Pa. – Registered Dietician Beth-Anne Oliver shares some tips for healthy eating for picnics and reunions.
Beth-Anne Oliver, MS, RD, LDN
July 30, 2013 ~ Picnics in the summertime are part of life for many people. It generally is a cookout combined with a pot luck meal. If it is a family reunion, it is a time to prepare and serve traditional recipes. However, those traditional recipes may have been developed when the families nutritional needs and food preferences were different then they are in the 21st century.
Why not start new family traditions and recipes?
Potato Salad is one of those traditional family recipes that is probably served at every picnic in the summertime. Greek yogurt and olive oil would be healthier ingredients to use. The Greek yogurt contains calcium and the olive oil contains a heart healthy fat.
Below is a recipe for Farmer’s Market Potato Salad from Diabetic Cooking Magazine., July/August 2013.
Farmer’s Market Potato Salad
Ingredients
2 cups cubed assorted potatoes (purple, baby red, Yukon Gold and/or a combination)
1 cup green beans, cut into 1 inch pieces
2 tablespoons plain nonfat Greek yogurt
2 tablespoons white wine vinegar
2 tablespoons olive oil
1 tablespoon spicy mustard
1 teaspoon salt
*pickled red onions
Directions
1. Prepare pickled red onions (*See recipe below.)
2. Bring large saucepan of water to a boil. Add potatoes; cook 5 – 8 minutes **or until fork-tender. Add green beans during last 4 minutes of cooking time. Drain potatoes and green bean.
**Some potatoes may take longer to cook than others. Remove individual potatoes to large bowl using slotted spoon when fork-tender.
3. Stir yogurt, vinegar, oil, mustard, and salt in large bowl until smooth and well blended.
4. Add potatoes, green beans, and pickled red onions to dressing; gently toss to coat. Cover and refrigerate at least 1 hour to allow flavors to develop before serving.
~Makes 6 servings.
Nutrition Facts per serving:
Calories: 107
Total fat: 5 grams
Saturated Fat: 1 gram
Protein: 2 grams
Carbohydrates: 13 grams
Dietary Fiber: 2 grams
Sodium: 628 milligrams
*Pickled Red Onions
Ingredients
½ cup thinly sliced red onions
¼ cup white wine vinegar
2 tablespoons water
1 teaspoon sugar
½ teaspoon salt
Directions
~Combine all ingredients in a large glass jar. Seal the jar; shake well. Refrigerate at least 1 hour or 1 week.
~Makes about ½ cup
Some other ideas for healthy food at a picnic or family reunion are: fresh fruit such as a watermelon or other seasonal melons for dessert, fresh sliced vegetables (such as tomatoes, peppers, carrots, broccoli or cauliflower), and barbecued boneless chicken breasts.
Beverages may include fresh brewed unsweetened ice tea or lemon or other fruit flavored water.
Especially if it is a hot day, ice water is a nice way to cool off and maintain hydration. Everyone can enjoy these beverages without adding any extra sugar or carbohydrates.
Planning active games and entertainment is always good at the picnic or family reunion. All ages can participate in the active games with some careful planning and ideas.
Below is the United States Department of Agriculture’s illustration of MyPlate showing the five food groups that are the building blocks for a healthy diet.
For more information on MyPlate, visit: http://myplate.gov/
If you have any questions, email me at boliver@penn.com.
July 16, 2013 ~ During the summer months, we often gather with friends and family for picnics; however, that good time can become a bad time if your food is not kept safe. In the US, foodborne illness is a serious public health threat.
It has been estimated by the CDC (Center for Disease Control), that approximately 1 in 6 Americans (48 million people) suffer from foodborne illness each year, which translates into roughly 128,000 hospitalizations and 3000 deaths.
The higher temperatures cause bacteria to multiply more rapidly; therefore, there is a spike in the reporting of foodborne illness and outbreaks.
The Ad Council and the U.S. Department of Agriculture’s Food Safety and Inspection Service in partnership with the Center for Disease Control and Prevention launched in 2012 the Food Safe for Families campaign.
Listed below are the highlights of this program:
1. Wash hands with soap and warm water before and after handling raw food. All surfaces and utensils should be cleaned with soap and hot water. All produce should be washed under running water before eating, cutting, or cooking.
2. Use separate plates and utensils in order to avoid cross-contamination between raw meat, poultry, seafood, eggs, and foods that are ready to eat (like already cooked foods or raw vegetables).
3. All food should be cooked to safe temperatures and checked by using a food thermometer.
4. If the food is not going to be immediately consumed, chill the food promptly.
If you are the chef, host/hostess, or planner for the next picnic, consult the www.foodsafety.gov website for a thorough explanation of food safety techniques and procedures. This is your gateway for Federal Food Safety Information.
Here’s a healthy recipe that you might want to include in your summertime picnic:
Cucumber Watermelon Salad by Kristine Napier, MPH From the Academy of Nutrition and Dietetics www.eatright.org
Ingredients
2 tablespoons lime juice
2 tablespoons granulated sugar
1/2 teaspoon salt
1/4 cup minced fresh parsley
2 unpeeled cucumbers, washed, ends removed, sliced lengthwise, then sliced crosswise
3 cups watermelon (about 1 pound) cut in 1 inch cubes – Wash watermelon in running water before cutting.
Directions
1. Combine the lime juice, sugar, and salt in a 2 quart bowl; whisk together. Stir in parsley.
2. Add the cucumbers; toss with a rubber spatula, coating all cucumber pieces. Add the watermelon; fold in gently.
3. Cover, set aside, and allow juice from the watermelon to mix with the other juices. Stir gently and let stand at room temperature for 1 hour.
-Makes 4 servings (serving size 1 1/2 cups).
Nutrition facts per serving
total fat: 5 grams
saturated fat: 0 grams
Cholesterol: 0 grams
Sodium: 300 milligrams
Total Carbohydrates: 20 grams
Dietary Fiber: 2 grams
Protein: 2 grams
calories: 90
Cooking Tip
Choose a watermelon without a flat side and that sounds hollow when you knock on it. Look for a melon with a dull (not shiny) rind, free of soft spots, gashes, or blemishes.
June 17, 2013 ~ Grilling out during the summertime is always fun and exciting. Summertime is also a season for the harvest of many vegetables from our gardens. How about combining the two ideas and grilling vegetables. Here are some cooking ideas for grilling vegetables.
Vegetables will add various vitamins, minerals, antioxidants, and fiber to our diet. All of these items in food are necessary for our bodies to
function and operate properly.
Oldways 4-Week Mediterranean Diet Menu Plan
The menus you’ll find in the Oldways 4-Week Mediterranean Diet Menu Plan are designed to take you on a 28-day journey through many of the delicious and satisfying tastes of the Mediterranean Diet. Unlike most diets, the Mediterranean Diet doesn’t cut out all the good stuff and leave you feeling deprived. Because it features a wide variety of foods that are just naturally healthier and lower in calories, you’ll find you can enjoy “good taste” and “good for you” at the same time.
http://oldwayspt.org/shop/oldways-webstore/oldways-4-week-mediterranean-diet-menu-plan?utm_source=Fresh+Fridays%3ADippingIn-6-14-13_HW&utm_campaign=FF6%2F14%2F13&utm_medium=email
May 21, 2013 ~ My name is Beth-Anne Oliver, MS, RD, LDN. I am a registered dietitian. Registered Dietitians work in hospitals, long term care, home health, food service, community programs, health departments, prenatal clinics, food industry, colleges and universities, sports clinics, weight management programs, diabetic programs, and cancer programs.
Dietitians are responsible for evaluating nutritional needs through performing a nutrition assessment, evaluating the information, and providing the person with the necessary information to insure the person is receiving appropriate nutrition and food to meet health needs.
Eating a healthy diet is important, as the many health problems or medical conditions are impacted by the foods that a person eats.
As a registered dietitian, I have worked in hospitals, home health, colleges and universities, community health programs, diabetic and weight management programs.
Currently, I am employed in a variety of health care and wellness programs in Clarion County.
I have a certificate in adult weight management training.