NDSU Extension - Dickey County


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Healthy Eating On The Run

Aimee Ellinger, 4-H Youth Development/FCW

Healthy Eating on the RunSummer is supposed to be a relaxing time of the year, lounging by the pool, reading a book while sitting outside or going for a leisurely night time walk. This is how everyone’s summer looks, right? Sadly, this is just not the case, the most relaxing time of the year seems to get bogged down with camps, trips, sports, games and practices, the list goes on and on. With your summer jammed packed with activities are you making good choices to fuel your family, or are you living off gas station pizza and pop? Don’t get me wrong, I love pizza just as much as the next person, however its important to eat a wide variety of food to fuel your body for your active schedule.

An effective way to make sure you are getting the proper nutrients you and your family needs is to follow the Myplate rule. You want to get nutrients from all areas of the plate when designing a healthy meal. This is a list of al your food groups on the Myplate and why it’s important to consume food from that group.
Vegetables + Fruits- Vary the color of your fruits and vegetables make sure you are getting wide range of minerals and vitamins.

Protein- The average serving for most adults and children is six ounces of protein a day. This can vary depending on age and activity. When selecting a protein, you want to choose something lower In fat. Beans and nuts make a great option for protein as well lean meat.

Grains- When selecting grains make sure to select whole grains. Whole grains provide fiber which is important for the digestive system. Some types of fiber also can help lower cholesterol and prevent disease.
Dairy-Dairy is a great source of calcium, good calcium intake now can help lower the chances of developing osteoporosis, a bone disease that makes bones more likely to break.

Sometimes you don’t always have time for a sit-down meal. Instead of picking up something along the way save money and work on filling in your Myplate. Make and take items are perfect options for meals on the run, here are a few from our on the go recipes from NDSU’s publication Cooking 101-Healthy Eating on the Run. https://www.ag.ndsu.edu/publications/food-nutrition/week-3-cooking-101-quick-and-easy-menus-recipes-and-tips-for-singles-and-couples-healthy-eating-on-the-run/fn1474.pdf

Bagel Pizza
1 wheat bagel
2 Tbsp. spaghetti sauce
¼ c. shredded cheese
Cut the bagel in half. Spread each half with
1 tablespoon spaghetti sauce
Top with cheese. Microwave on high, uncovered,
one to 1½ minutes or until cheese is melted.
Makes one serving. Per serving: 310 calories, 12 g fat,
42 g carbohydrate, 7 g fiber, 390 mg sodium

Peanut Butter Rolls
1 whole-wheat tortilla
2 Tbsp. peanut butter
1 banana
Coat the middle of the tortilla with the peanut
butter. Place the peeled banana on top of the
tortilla. Fold the tortilla into a wrap shape and cut
into small pieces resembling sushi rolls. Serve
Makes one serving. Per serving: 450 calories, 20 g fat,
61 g carbohydrate, 7 g fiber, 320 mg sodium

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