Stock up on healthy foods this summer

July 12, 2018

We all usually eat whatever’s available at home. That’s why it’s important to control the foods you serve for meals and have on hand for snacks. Follow these basic guidelines to start eating healthier in your home.

Work fruits and vegetables into the daily routine, aiming for the goal of at least 5 servings a day. Start serving fruits or vegetables at every one of your meals. Make it easy for you to choose healthy snacks by keeping fruits and vegetables on hand and ready to eat. Other good snacks include lowfat yogurt, peanut butter and celery or whole-grain crackers and cheese.

Serve lean meats and other good sources of protein, like fish, eggs, beans and nuts. Choose whole-grain breads and cereals so you get more fiber. Limit your fat intake by staying away from fried foods and choosing healthier cooking methods, like broiling, grilling, roasting and steaming. Choose lowfat or nonfat dairy products.

Limit fast food and low-nutrient snacks like chips and candy. But don’t completely ban favorite snacks from your home. Instead, make them “once-in-a-while” foods. Limit sugary drinks too, like soda and fruit-flavored drinks. Drink water and low-fat milk instead.

Grilled corn salsa recipe

Serve grilled corn salsa on top of grilled fish, in soft meat tacos, as a colorful side dish or as a dip with baked pita chips.


6 ears of corn
1 red pepper
2 jalapeño peppers
Cooking spray
1 tsp. olive oil
1 bunch green onions, chopped
1 Tbsp. fresh lime juice
1 Tbsp. fresh thyme, chopped basil or cilantro (choose the fresh herb based on the dish you are serving with the salsa)
Salt and pepper, to taste


1. Prepare grill.
2. Shuck, wash and dry corn and coat with cooking spray.
3. Wash peppers, slice into quarters and coat with cooking spray.
4. Place corn and peppers on the grill for about 10 to 15 minutes, turning frequently, until corn is lightly browned.
5. Cut kernels off the corn cobs and chop peppers to a size similar to corn kernels.
6. Combine corn, peppers and remaining ingredients. Season with salt and pepper to taste. Toss until mixed well.
7. Chill for 1 to 2 hours. Serve chilled or at room temperature.

Makes 8 servings.
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