U of I Extension offers seasonal nutrition and food safety tips
ST. CHARLES, Ill. - Summer is here, and with it comes enjoying and preparing meals outdoors. Smart food choices and the proper prep will keep everyone celebrating this season.
"Summer is a time to savor the flavors of the season and time with family and friends," said Laura Barr, Nutrition and Wellness Educator, University of Illinois Extension. "Whether you are hosting or bringing a dish to pass, keep these few healthful hints in mind for a successful spread."
Keep it healthy
Add a few simple vegetable and fruit options to the menu or buffet, instead of rich and fat laden traditional salads.
"Let the season's fresh fruits and vegetables be the star," Barr said. "They can be raw or grilled and are healthy and delicious. If you prefer to include dips or sides like potato salad, look to yogurt as a base in place of sour cream or mayonnaise."
Barr also recommends swapping in fresh herbs and oil, for salt and butter.
"These small, simple changes can make a big difference to the total calories and fat," she said. "And, most people will not catch the differences."
Keep it cool
No matter the menu, it is critical to refrigerate foods quickly after serving the meal and to keep them on ice during the serving time, said Barr. This includes dressed salads, casseroles, meats, cheeses, cooked grains and vegetables, and sliced fruit.
"The fastest bacterial growth occurs between 70 degrees and 125 degrees, which means both room temperature spreads and outdoor meals are both potential risks," Barr said. "So, if a potentially hazardous food sits out for two hours, it is best to toss it. As the saying goes, 'when in doubt, throw it out.'"
As bacteria multiply, so does the risk of food-borne illness. The less time these temperature-sensitive foods are in the danger zone, the safer the food for consumption.
Keep in mind
According to Barr, it also is important to remember these U.S. Department of Agriculture recommendations:
• Clean - Wash hands and surfaces often
• Separate - Separate raw meats and the surfaces they touch from other foods
• Cook - Cook to the correct temperature (www.IsItDoneYet.gov)
• Chill - Refrigerate foods promptly after serving
"It's important to keep these risks in perspective and still experience the benefits of wholesome and delicious foods of the season."
University of Illinois Extension provides educational programs and research-based information to help Illinois residents improve their quality of life, develop skills and solve problems.
For information, visit web.extension.illinois.edu/dkk.