Skip to main content

Sponsored Content

Summer Swap Out

Jun 01, 2015 03:41AM ● Published by Family Features

The warmer weather has many people thinking about carefree days filled with abundant social offerings. Be mindful and approach your summer routine with tools to aid you in making healthier decisions throughout the season.

“Creating a better you begins with your daily food choices,” said Marisa Paolillo, nutritionist with the NuVal® Nutritional Scoring System. “If you don’t have the right food at home, how will you have the energy to stay fit and active for all those fun summer activities? How you shop, what you cook, eat and do to stay fit on a daily basis really does matter.”

From outdoor picnics with the family to poolside parties with friends, summer offers many opportunities that often involve food. An easy tool to help you shop, cook, eat and feel better is the NuVal system, which makes decision-making about better-for-you food choices simple. To find the foods that are right for you, the scoring system assigns a simple one-number, one-to-100 score, based on nutritional label factors and USDA Dietary Guidelines – the higher the score, the better the nutrition.

Whether you’re at work or play, use this guide to swap out some standard foods with healthier options.

Everyday menus.

  • Better snacks. A combination of berries – such as blueberries (NuVal 100) or cherries (NuVal 100) – and dry roasted almonds (NuVal 84) is a balanced power snack. Chock full of healthy fats, protein and fiber, this kind of "combo snack" keeps you full and energized after summer workouts or between meals.
  • Summertime lunches. Swap cold cut sandwiches for roasted white meat chicken (NuVal 57) in a yellow corn tortilla (NuVal 91). Or, toss water-packed tuna (NuVal 87) with whole grain pasta (NuVal 91), cherry tomatoes, cucumber chunks, celery and red onions (NuVal 100). Use light salad dressing or vinaigrette rather than mayonnaise. You can also incorporate half of an avocado into this mix for a creamy alternative to mayonnaise. This not only boosts flavor, but replaces saturated fats with healthy unsaturated fat.
  • Smarter suppers. Opt for a healthier main course, such as freshly prepared farm-raised catfish (NuVal 83), a nutrition-rich, high-scoring entree. If you crave Italian, swap out regular pasta (NuVal 30) with pasta made with spaghetti squash (NuVal 100).

Outdoor picnics, barbecues and more.

  • Better buns. When shopping for buns to complement grilled meats, consider grabbing a bag of whole-grain or whole-wheat buns. (Look for a NuVal score of 30 or above.)
  • Simple seasonings. Use spices and herbs to flavor meat rather than thick, sugar-packed sauces. Herbs like rosemary (NuVal 84), garlic (NuVal 100), dill (NuVal 100) and cilantro (NuVal 95) add flavor to grilled meat, fish and vegetables, and add vitamins and antioxidants to recipes.
  • Smarter sides. Forget chips and high fat sides. Fill up on grilled or fresh vegetables, which typically have a NuVal 100 score. Cut up sweet potatoes (NuVal 100) in thick slices or wedges and roast or grill for a great option to French fries.
  • Main entrees. Plan a menu that allows guests to choose from a variety of lean meat, poultry or fish and vegetable options. Pairing protein and vegetables is a better way to re-fuel after a game of baseball, basketball and other summer sports.

With the right tools as your guide, you’ll be able to enjoy all the fun the season serves up. For more ways to incorporate better foods into your routine, visit www.NuVal.com.

Photo courtesy of Getty Images

Sponsored by NuVal Nutritional Scoring System

Family Features Family Features Food
  • The Boutique Bridal Show

    01/21/2018
    01:00PM — 04:00PM

    The Boutique Bridal Show is intimate, organized and effective. Our focus is on vendors and brides...


  • Citizenship Classes

    01/22/2018
    05:00PM — 07:30PM

    NINE WEEK COURSE Beginning Wednesday, January 17th MONDAY AND WEDNESDAY EVENINGS 5:00-7:30 P.M....


  • 3D Printing 101

    01/23/2018
    04:30PM — 05:30PM

    Have a child or teenager interested in learning the basics of creating and printing on a 3D print...


  • Citizenship Classes

    01/24/2018
    05:00PM — 07:30PM

    NINE WEEK COURSE Beginning Wednesday, January 17th MONDAY AND WEDNESDAY EVENINGS 5:00-7:30 P.M....


  • Heart Notes with Ashana Sophia

    01/24/2018
    06:00PM — 08:00PM

    From the atoms that make up your body to the spiraling Milky Way galaxy, everything is an express...


  • Cinema on the Bayou

    01/24/2018
    06:30PM

    The 13th Cinema on the Bayou Film Festival has selected nearly 180 films, including World, U.S. a...


  • Free-Throw Thursdays

    01/25/2018
    04:00PM — 05:00PM

    Every Thursday of the months of January and February join friends and fellow basketball lovers fo...


  • Tutor Training Workshop

    01/25/2018
    05:00PM — 07:30PM

    TUTOR TRAINING WORKSHOP Thursday, January 25 and Thursday, February 1 5:00-7:30 p.m. Tu...


It looks like we don't have any events for this date. You can always add an event.

  • Blowout Book Sale

    01/27/2018
    10:00AM — 05:00PM

    Come to the Hilliard Store for a blowout book sale! Select titles will up to 50% off. Members can...


  • The Boutique Bridal Show

    01/21/2018
    01:00PM — 04:00PM

    The Boutique Bridal Show is intimate, organized and effective. Our focus is on vendors and brides...


  • Citizenship Classes

    01/22/2018
    05:00PM — 07:30PM

    NINE WEEK COURSE Beginning Wednesday, January 17th MONDAY AND WEDNESDAY EVENINGS 5:00-7:30 P.M....


  • 3D Printing 101

    01/23/2018
    04:30PM — 05:30PM

    Have a child or teenager interested in learning the basics of creating and printing on a 3D print...


  • Citizenship Classes

    01/24/2018
    05:00PM — 07:30PM

    NINE WEEK COURSE Beginning Wednesday, January 17th MONDAY AND WEDNESDAY EVENINGS 5:00-7:30 P.M....


  • Heart Notes with Ashana Sophia

    01/24/2018
    06:00PM — 08:00PM

    From the atoms that make up your body to the spiraling Milky Way galaxy, everything is an express...


  • Cinema on the Bayou

    01/24/2018
    06:30PM

    The 13th Cinema on the Bayou Film Festival has selected nearly 180 films, including World, U.S. a...


  • Free-Throw Thursdays

    01/25/2018
    04:00PM — 05:00PM

    Every Thursday of the months of January and February join friends and fellow basketball lovers fo...


  • Tutor Training Workshop

    01/25/2018
    05:00PM — 07:30PM

    TUTOR TRAINING WORKSHOP Thursday, January 25 and Thursday, February 1 5:00-7:30 p.m. Tu...


  • Blowout Book Sale

    01/27/2018
    10:00AM — 05:00PM

    Come to the Hilliard Store for a blowout book sale! Select titles will up to 50% off. Members can...


  • Citizenship Classes

    01/29/2018
    05:00PM — 07:30PM

    NINE WEEK COURSE Beginning Wednesday, January 17th MONDAY AND WEDNESDAY EVENINGS 5:00-7:30 P.M....


  • Citizenship Classes

    01/31/2018
    05:00PM — 07:30PM

    NINE WEEK COURSE Beginning Wednesday, January 17th MONDAY AND WEDNESDAY EVENINGS 5:00-7:30 P.M....


  • Flex your creative writing muscles at a literature workshop organized by the Acadiana Writing Pro...


  • Free-Throw Thursdays

    02/01/2018
    04:00PM — 05:00PM

    Every Thursday of the months of January and February join friends and fellow basketball lovers fo...


  • Tutor Training Workshop

    02/01/2018
    05:00PM — 07:30PM

    TUTOR TRAINING WORKSHOP Thursday, January 25 and Thursday, February 1 5:00-7:30 p.m. Tu...


  • During February's workshop, the legendary Jackie Miller of Iota, Louisiana, will be leading a tra...


  • Courir de Mardi Gras

    02/04/2018
    10:00AM — 04:00PM

    Join us at Vermilionville on Sunday, February 4th, from 10:00 a.m. to 4:00 p.m, as we bring a tra...


  • Citizenship Classes

    02/05/2018
    05:00PM — 07:30PM

    NINE WEEK COURSE Beginning Wednesday, January 17th MONDAY AND WEDNESDAY EVENINGS 5:00-7:30 P.M....


  • Trivia Time

    02/05/2018
    06:00PM — 07:00PM

    Think you know your trivia? Have you watched way too many Rom-Coms and think you can beat out oth...


  • Citizenship Classes

    02/07/2018
    05:00PM — 07:30PM

    NINE WEEK COURSE Beginning Wednesday, January 17th MONDAY AND WEDNESDAY EVENINGS 5:00-7:30 P.M....


  • Join the theatre department as select students perform pieces of poetry, monologues, and short sc...


  • Lafayette Reads Together Film Screening

    02/07/2018
    06:00PM — 07:45PM

    As a part of the Lafayette Read Together event, two films will be screened in February for those ...


  • Free-Throw Thursdays

    02/08/2018
    04:00PM — 05:00PM

    Every Thursday of the months of January and February join friends and fellow basketball lovers fo...


  • Dentistry from the Heart

    02/09/2018
    07:00AM — 01:00PM

    Quest Pediatric Dentistry is hosting its annual Free Pediatric Dentistry day. We are offering a f...


  • 3D Printing 101

    02/09/2018
    01:30PM — 02:30PM

    Have a child or teenager interested in learning the basics of creating and printing on a 3D print...


 

 

January 2018 - 10th Anniversary Issue