The summer months bring with them a plethora of healthy, seasonal foods, but it can also be a hectic time of year with extracurricular activities, work obligations and being on the go. How does one balance a busy lifestyle with eating healthy?

Grisel Chavez, who serves as family nutrition program assistant for ISU Extension and Outreach for Marshall County, outlined some tips provided through ChooseMyPlate.gov.

• Consume the proper amount of calories each day

• Avoid oversized portions by using smaller plates and bowls

• Eat food slowly and without distractions

• Make half the food on your plate fruits and vegetables

• Drink water instead of sugary drinks

• Switch to fat-free or low-fat milk

• Make half the grains you consume whole grain

• Monitor sodium intake

• Cut back on foods high in solid fats, sugars and salt

Chavez said when you have to stop for food at a convenient store or fast food restaurant, avoid fried and greasy foods.

“Look for things that are grilled, salads and parfaits,” she said.

Making meals ahead of time can save you time when you’re in a hurry.

“There’s a website called Spend Smart Eat Smart where you can find easy, low cost, healthy recipes. They don’t take more than 30 minutes to make and you can download the app too,” she said.

Lynn Large, director of food service at the Marshalltown School District, said stocking your home with healthy meal and snack options helps ensure these will be items your children reach for.

“Stock up on what kids will go to when they’re hungry, that’s available and easy to make,” she said.

Eating fruits and vegetables is an excellent way to stay hydrated when it’s hot. However, Large said nothing beats water.

“Find a water bottle and make it your kid’s best friend he or she takes everywhere,” Large said. “You don’t need to buy them sports drinks unless your child is exercising and sweaty for an hour and needs the electrolytes, otherwise it’s sugar they don’t need and water is best.”

If a young child must prepare a meal on his or her own, Large suggests having them avoid using an oven or microwave when not being supervised.

“Instead, stock your house with protein sources like deli meat and cheese for making sandwiches, and cheese sticks and crackers,” she said. “Pop Tarts and pudding cups are empty calories.”

Large said before you reach for that bottle of Ranch dressing, consider a healthier option. Adding an avocado to a salad provides that rich taste you crave. Avocados are high in unsaturated fat (the good kind of fat). You can also squeeze lemon juice over your greens in place of salad dressing.

“Healthy eating doesn’t necessarily mean more work,” Large said. “But be creative in how you present those choices to kids. For example, make smoothies or freeze grapes for a sweet treat instead of buying a sugary gas station slushy or popsicle.”

Breakfast Burrito

Chavez said this breakfast burrito recipe is great to make ahead of time, freeze them, then microwave for eating on the go.

Ingredients:

Nonstick cooking spray

1 cup potatoes, diced

1/2 cup onions, diced

1 cup bell peppers, diced

8 eggs, beaten

1/8 teaspoon garlic powder

1/4 teaspoon ground black pepper

1 cup 2% fat cheddar cheese,

shredded

8 tortillas (eight inch size)

Spray a large skillet with cooking spray. Cook the potatoes for 6-10 minutes over medium heat. Add onions and peppers to the potatoes. Cook for 3-4 minutes until the potatoes are browned. Add beaten eggs to the vegetable mix. Cook for 4-5 minutes over medium heat. Stir off and on until there is no liquid. Stir in the garlic powder and pepper. Roll up each burrito. Use 2 tablespoons of cheese and 1/2 cup of the egg mixture in each tortilla. Serve or freeze. If you freeze, wrap each one tightly in a plastic wrap. To reheat, remove plastic wrap and wrap burrito in a damp paper towel, set microwave on medium power and heat for 3-4 minutes.

Fruit Pizza

Chavez said this recipe for fruit pizza is really popular.

“It is basically an oatmeal cookie with cream cheese and yogurt on top with whatever fruit you want to decorate it with,” she said.

Ingredients:

1 large egg white

1/4 cup oil (canola or vegetable)

1/4 cup brown sugar

(firmly packed)

1/3 cup all purpose flour

1/4 teaspoon ground cinnamon

1/4 teaspoon baking soda

1 cup quick cooking oatmeal,

uncooked

Nonstick cooking spray

3 ounces fat free cream cheese,

softened

1/2 container (6 ounces) nonfat vanilla yogurt

Preheat oven to 375 degrees. Use a medium mixing bowl to beat egg white until foamy. Add oil and sugar. Beat until smooth. Stir together the flour, cinnamon and baking soda in a small bowl. Add to sugar mixture. Stir in oatmeal. Line a baking sheet with aluminum foil and spray with cooking spray. Spread the dough in a 9-inch circle. Bake about 12 minutes. Crust will begin to puff but does not look done. Remove from oven and let cool about 20 minutes. The crust continues to cook while cooling. Stir together the cream cheese and yogurt in a small bowl until smooth. Cover with plastic wrap and refrigerate until ready to use. Transfer the crust to a serving plate. Spread the cream cheese mixture over the crust. Arrange fruit on top. Cut into wedges and serve or refrigerate up to two hours (covered and uncut).

——

Recipes provided by Chavez through

ISU Extension and Outreach.

——–

Contact Sara Jordan-Heintz at

641-753-6611 or

sjordan@timesrepublican.com