Memorial Day Menu Tips

Who doesn’t love a reason to gather family, celebrate, and enjoy scrumptious, homemade food? A few words come to mind when I think of the official summer kick-off: Crank up the grill. There is nothing that says summer quite like the aroma of grilled meats carried by a gentle summer breeze coupled with the harvest of beautiful fruits and vegetables to enjoy. As the summer rolls in, Memorial Day celebrations give us an opportunity to get started on the right track for season-long indulgence in the best of what summer has to offer. The sun isn’t the only bright star of the season; summer hosts a number of beautiful fruits and vegetables to make your Memorial Day healthy and satisfying to all your guests.

Memorial Day honors the fallen soldiers who protected this country. Not surprisingly, many choose to prepare classic American dishes that may be heavy in calories. This kick-off to summer doesn’t have to be the end of healthy eating! Here a few tips to get your Memorial Day celebration started off on the right track.

1. Go lean! Thinking of grilling hamburgers and hotdogs but want a healthier alternative? Turkey burgers can be a great substitute for higher fat meats such as ground beef. Create a toppings bar with fresh tomatoes and greens from your local farmer’s market and give your guests the chance to create their own burger. Instead of white hamburger buns, go for whole-wheat buns to throw in some added fiber to your dish.
2. Take advantage of nature’s harvest. Summer not only brings the heat but also a myriad of fresh fruits and vegetables that can add some vibrant colors to any dish you prepare. In honor of the fallen soldiers, many tend to prepare dishes that highlight the red, white, and blue colors of the American flag. One easy way to do this is to use fresh summer strawberries, blueberries, and low-fat cheese and arrange the fruits seen in the picture below to create a wholesome, appetizing dessert for your guests.

   

   
   
3. Grilled vegetables make a winning side item.  A festive veggie kabob could be a combination of sliced squash, zucchini, red onion, and bell pepper skewered and grilled to perfection to make a tasty side dish for your guests. It’s quick and easy to prepare. Better yet, the clean-up is a breeze!
4. 100% fruit juice popsicles will have everyone staying cool. What is more refreshing in the summer than a cool popsicle on a hot summer’s eve? Instead of the sugary popsicles sold in the store, opt to make your own! Several grocery stores sell popsicle molds that you can use to create your own treats. Just pour your favorite 100% fruit juice or sparkling fruit water into the molds for a cold, invigorating dessert to beat the heat of summer.

Please visit this website for more fun recipes for your Memorial Day Celebration!

Contributed by Meredith Howell, 2013 UTK Dietetic Intern

Guest Post & Link: Even before they are school aged, toddlers are fed junk food at day care

Are you worried about what your child is getting to eat at day care? Knoxville Academy of Nutrition and Dietetics Member, Sarah Griswold, RD, recently wrote a blog article for MomsRising.org.
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By trade, I am a registered dietitian.  So, I know a lot more than the average mom about what to eat and what not to eat.  In fact, my mother is also a registered dietitian, so the basics of a healthy diet were part of everyday life for me growing up.

As a dietitian, I know the importance of healthy diet for proper physical and mental development.  I also know the importance of having family meals for social and emotional development.  Giving my daughter the best possible start in life is a priority for me and began even before she was born.  I ate a wide variety of nutritious food during my pregnancy and breastfed my daughter for 2 years. Extended breastfeeding is not something that is celebrated in my part of the country.  Most breastfed infants born in the Southeast are lucky to be breastfed for the first 6 months of life.  Research has clearly shown the health benefits of being breastfed; yet, we live in an environment that is not always supportive of mothers who are trying to do this.

As a working mom, my toddler attends child care.  I give her fruit before “school,” then they feed her a morning snack, lunch and an afternoon snack.  My problem is the selection of snacks.  I look at the menus and see Oreos along with other items that I don’t consider nutritious being given to her at snack time.  As with many good Americans (including her parents), my little girl’s favorite foods are simple carbohydrates.  Crackers, cookies, pancakes, and pizza top her list.  She also happily eats fruit, veggies, and many other nutritious foods, but I worry about her preferences and the precedent being set at the child care facility.

Read the rest of the article here.