My secret ingredient to the best fruit salad? Mix in a dash of yogurt.
I look around my pantry and fridge right now and it’s filled with kids’ delights. The problem? Those kids’ delights are food choices that make me cringe on the healthy eating scale, but choices that are definitely “party food” worthy. Since party food is not typical for our home, I quickly realized that I need to clean out the fridge and re-access.
With summer here, we all want to look and feel our best, especially during these months, and our kids are no different. They might reach for junk, but I really believe it’s because it’s easy. We just need to make healthy options easy and accessible.
I had a startling revelation last week when my son requested something that makes every mother’s heart soar.
“Mom, we need more greens in this house.”
Now, the irony here is that I got quite defensive because our fridge is filled with greens, but in his mind, six bound heads of romaine lettuce that needs to be washed is not quick and easy for him to grab. Yes, he can do this himself, and often does, but I heard him.
Our kids really do crave foods that are healthy for them, especially when they begin to understand the difference it makes in how they feel.
It’s no different than why I order a big huge salad when I go out to eat. It always tastes better when someone else makes it, (and then I kick myself for not doing that at home.)
My desire this summer is to have healthy options ready for not just the kids, but me as well. That means having bags of lettuce washed and cut up, ready to go. It means having “broccoli bites” and ranch ready to grab. For those with younger kids, it means presenting fruit in colorful bowls so that it seems fun to them. At nearly every party I host, I add a bit of slightly sweetened yogurt to my fruit salad, and only yogurt. The funny thing is that everyone asks for the recipe. They chuckle when they find out my secret ingredient.
(My easy homemade granola layered with yogurt makes a delicious and healthy treat all summer long.)
Dannon Oikos, which has launched a great “Grab your Spoon” campaign, and Keri Glassman, a certified nutritionist, have put together a few tips to help us live a healthy lifestyle this Summer. Yes, it’s all things we may have heard before, but it’s a great reminder to actually put them into action, which is what I need.
- Every Meal Is A “Monday Morning”. Focus on eating better, one meal at a time. Otherwise it can be easy to get discouraged – forget the worry! Your only mission: Make the next meal you eat nutritious, balanced and satisfying.
- Don’t Eat Around A Craving. Honor your craving with a conscious indulgence – take a few deep breaths and find a healthy alternative! Try satisfying your sweet tooth with Dannon Oikos® Greek nonfat yogurt, it is nutritious but still has an incredible taste.
- No-Excuses Exercise. Sometimes the biggest barrier to working out is just getting there so a good option can be to make it as easy as possible—throw in a workout DVD or even going for a walk takes away excuses and gets you moving!
- Satisfying Proteins. A moderate-protein balanced diet with a reasonable amount of fiber, carbohydrates and the appropriate amount of healthy fats is the best way to maintain a healthy weight. (I’ve been trying to make our family eggs nearly every day.) Dairy is a great source of protein, try a creamy Greek nonfat yogurt that has twice the protein of regular lowfat yogurts, like Dannon Oikos Greek yogurt. (Oikos Greek Nonfat yogurt has 12 -14g Protein (24%DV) while regular lowfat yogurt: 5g protein (10%DV) per 5.3oz.
I’m including “drink lots of water”. Remember when I was doing the 30 Day Shred and my goal was to keep water in the fridge that I had to drink by the end of the day? I am going back to that because I know I am not getting enough of that miracle worker in my system. Water is a great detoxifier.
How do you change up your food choices/healthy eating/diet routine for summer?
well, ice cream is dairy – so technically not a horrible breakfast LOL
Ha, I dont know if I’ve ever been calm…on the inside 😉 , but my diet changes naturally since I subscribe to a 20 week Amish CSA and extend that with 8-12 weeks if they still have produce available. You naturally eat fresh, local grown, in season veggies, and there are a lot of them!
This was our first week pickup and we got swiss chard, beets with beautiful greens, garlic scapes, beautiful giant heirloom greenhouse tomatoes, oak leaf lettuce, red tip leaf lettuce & romaine lettuce, rhubarb & a quart of tiny strawberries that are full of flavor unlike grocery store strawberries.
I also frequent a large produce store on my way home from work. I buy whatever veggies & fruit that are in season, so they are fairly cheap too. It works for me! 🙂
Towards the late fall & winter more root crops are harvested and can be stored long term & go well with hearty stews & heavier winter fare…
There are lots of great fruits and veggies in my garden this time of year, so we have a lot of veggie-based meals like hummus with bbq-roasted squash or pasta with a barely-cooked tomato basil sauce. Also, you are so right about kids having easy access to good snacks. Berries go right into a colander to be rinsed when they get home, and then straight out on the kitchen counter. They never have time to spoil, they’re gone so fast!
During the summer, we visit our different farm stands and get the freshest fruits and veggies. It’s wonderful. We definitely eat lighter. We also take advantage of great local seafood. We are in Virginia Beach. =)
I exercise more, drink more water
We tend to eat better produce because we grow it ourselves! We also tend to eat lean meat due to better grill access!
more produce just comes natural since there are so many more options. I also get to go to Boot Camp during the summer because I am a school teacher so I can’t go during the school year. Can’t wait to get back to that.
I eat many more fresh fruits and veggies during the summer, more salads and instead of doing my workout videos inside, once it starts turning nice and getting light out earlier, I get up and jog first thing in the morning.
I eat more fresh fruits and vegetables in the summer.
I tend to eat more fruits and salads because I just don’t want to have hot food on a hot day.
Like you said in your post, I take it one meal at a time. If I flub at lunch, I try to be better at Dinner and snacks. Also by eating more fruits and veggies. Like you, I have to be proactive at keeping them easily available;)
In the summer we try to grow various veggies in our garden. This inspires the children to eat something that they have grown themselves.
I think you mean it makes your heart “soar” when your children ask for greens- not makes your heart “sore!”
Summer is time when I eat more fresh fruit and yogurt
I enjoy lots more fresh fruit and veggies in the summer. I also walk with a friend (who is off for the summer.)
I try to eat more fruits and veggies
As I’m home during the summer, I try my best to make lunch for myself – AND eat it!
My husband and I have been off and on trying to eat healthier for quite some time, and the summer is always a motivating factor. Specific to the summer, we try to have fresh fruit always on hand for snacks. We also love utilizing the grill to cook up chicken and other meats.
Fresh vetables, fresh fruit bought locallay or at farmers market. Cook on the grill more. Just not as hungry in summer also because of heat helps too : )
hey sweet lady – I thought of you as we went through Sonic for the Happy Hour special. 🙂 Yes, not quite the healthy eating choice, but sure was good. 🙂 Hope you are doing well.
i eat more fruits- watermelon and strawberries and sno cones
tcogbill at live dot com
with all the fresh produce in season, we eat lots of salads, fresh fruit, and homemade smoothies
We try to eat fresh fruits and vegetables during the summer.
In the summer, our family prefers eating raw vegetables rather than cooked ones. They’re so fresh and taste great! We only want cooked vegetables if it’s corn on the cob!
we go swimming cook on the grill and eat lots of fresh veggies
Grill healthy seafood
We eat more veggies because we grill them. Also, I fix a lot more salads in the summer.
I eat LOTS more fresh fruit in the summer as well as salads. And I try to eat lighter meals as well.
More variety in the salad greens and more water – with lemon juice. Less meat, more legumes.
I change up ways different ways to eat vegetables in the summer
Summer is the best time to eat locally and we do! Regular visits to the farm market aren’t always convenient but thankfully many of our local farmer bring wagons of fresh goodness to the gas station parking lot right down the road! We’re blessed to live in farm country and take full advantage of it’s bounty all summer long!
Small changes add up, like measuring fattening things like mayo and oil, water instead of soda, adding exercise everywhere I can.
We definitely take advantage of fresh fruit in the summer. I keep it in the fridge, washed and ready to go. I use it up in smoothies if it starts to go bad before we eat it all. Today I actually made a cantaloupe/watermelon smoothie! Thath was a first!
I enjoy Greek yogurt as well. I use it in the above-mentioned smoothies. Sometimes I will put a container of it in the freezer for 20 minutes or so before adding it to my smoothie. Makes my smoothie really thick and cold that way.
I also freeze grapes and blueberries in small plastic containers and add them to my smoothies instead of ice, or I put the containers into the ice chest when we go to the pool. Frozen fruit makes an awesome snack once they’ve thawed just a tiny bit. Very cool and refreshing and healthy!
My summertime choices are usually very fruity, light and cold! The perfect combo for surviving the Alabama heat while pregnant!