Official Newsletter of the President's Challenge

MAY 2013 - GET NUTRITIOUS

Formula for Creating Your Own Summer Salad Recipes

Picnics, barbeques, family parties, or simply moving dinner outside on Monday night-summer salads are an easy and healthy way to prepare meals with very little cooking during the warmer months of the year. Here's a simple formula to help you experiment and create your favorite blends without needing to head to the web for a recipe:

  • 1-2 cups of Grain, cooked: couscous, bulgar, quinoa, or whole grain pasta
  • 1 Protein: black, white, or red beans, chick peas, walnuts, pecans, or almonds
  • 3-4 Veggies (raw or blanched): halved grape tomatoes, diced multi-colored bell peppers or cucumbers, thinly sliced kale or spinach, corn, peas, asparagus tips, julienned carrots, small cuts of broccoli or cauliflower florets, olives
  • Light dressing: olive oil, vinegar, dash of lemon juice, and herbs of your choosing

You can also add more nutrition to coleslaw, tuna and chicken salad, by adding additional fruit, veggies, and nuts:

Tuna Salad-add chopped apples, walnuts, raisins, and celery

Chicken Salad-add halved purple grapes, celery, pecan, and dill

Coleslaw-add shredded broccoli, pineapple, and almonds

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Sugar-free Picnic Beverages

With summer on the horizon, you may be planning a picnic to enjoy the weather and spend time with your family. This time of year is a great time to pack a picnic full of nutritious seasonal foods, but don't forget about the drinks that will keep you family hydrated. Did you know that many juices and fruit punches pack a calorie punch as well? For example, there are 11.5 teaspoons of sugar and 195 calories in an average 12-ounce glass of fruit punch. Imagine adding nearly a quarter cup of sugar to any drink!

Here's a look at some other drinks (per 12-ounce serving) that can be popular at summer picnics, but also pack a sugary and high-calorie punch:

· Orange soda: 13 teaspoons of sugar | 210 calories

· Grape juice: 12 teaspoons of sugar | 200 calories

· Powered drink mix (with sugar): 9 teaspoons of sugar | 145 calories

· Sweet Tea: 8.5 teaspoons of sugar | 120 calories

Water is always a great no-calorie drink to help keep your family hydrated through the summer months-and all year long.

To help you plan your next picnic - or just shop for the week ahead - take a look at how much sugar and calories are in your favorite drink:

http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/downloads/tip-sugar-in-drinks.pdf

For more nutrition tips to help your family have a healthy summer, visit: http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/tools-resources/nutrition.htm

http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/tools-resources/logo-guidelines.htm