NDSU Extension Service - Pierce County


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Food, Nutrition and Health

Spring and Summer are busy times here in North Dakota! From getting the crops in the ground, to summer vacation plans, to the State Fair! Here are some tips to eat healthy while you are on the run this summer!              


Healthy Eating on the Run

LOOKING FOR HEALTHY NEW RECIPES TO TRY!? VISIT: https://www.ag.ndsu.edu/food/recipes

Shape Up For Spring!

Article By : Julie Garden-Robinson, Food and Nutrition Specialist, NDSU Extension Service

Track Your Eating Habits

For a couple of days as a starting point, write down what and how much you eat and drink. Use a journal, log your intake on your calendar, or use an online tool such as SuperTracker at www.choosemyplate.gov. Don't forget to include beverages, sauces, spreads, and sides. It all counts.

    • Diet Checkup: Are you missing any food groups? Many people are short of fruits and vegetables in the diet. Adults should aim for 4.5 cups of colorful fruits and vegetables each day.

Try These Tips to Eat More Fruits and Vegetables.

    • Plan some meals around a vegetable main dish, such as a stir-fry or soup.
    • Include a green salad with your dinner every night.
    • Make a fruit smoothie for breakfast or a snack.
    • Pack a clementine, banana, or grapes in your lunch.

Track Your Activity

For one week, write down the physical activities you do. Log each activity that you do for at least 10 minutes at a time. Use SuperTracker, a phone app or a journal, or make a calendar.

    • Physical Activity Checkup: Are you getting at least 30 minutes of physical activity on five or more days of the week?

Try These Tips to Stay Active.

    • Set some "exercise dates" and write your plans on a calendar. Check off the activity after you do it.
    • Plant a garden in your backyard or in a community garden. Raking, planting, pulling weeds and harvesting all count as physical activity.
    • Check out community classes. Does your community have a "fun walk" or "fun run"? Pull together a team and train together.
    • Take regular breaks from technology. Turn off the TV and computer, and put away phones and other devices. Go outside and enjoy a park or walking path.

For more tips to increase fruits, vegetables or other food groups and more ideas to be active, visitwww.choosemyplate.gov.


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