Take a healthy summer vacation

The break from the school routine allows time for many fun summer activities. How do you ensure that the family stays healthy this summer?

More fruits and vegetables. Summer is great for growing and enjoying fresh produce. How do you make it easy for kids to fill half their plates with fruits and vegetables?

Have a “Try Day” Friday by eating a new fruit or vegetable each week.

Place a bowl of whole fruit such as apples, oranges, peaches, plums or bananas on the table.

Visit a farmer’s market and try some local produce or start your own garden.

Drink smart! Beverages such as regular soda, sweetened iced tea, energy drinks and sports drinks contain a lot of added sugar, empty calories and little nutrition. Choose water instead of sugar-sweetened drinks.

Make sure you have healthy drinks ready in your refrigerator. When children open the refrigerator and see cold water, they are likely to reach for it.

Make water more fun by adding sliced ​​fruit or cucumbers.

Grab a glass of milk. A cup of low-fat or fat-free dairy milk or fortified soy drink is an easy way to have a healthy, calcium-filled snack.

Get active! Help your children get at least 60 minutes of exercise every day. Turn on the music, turn off the television and get your family into a healthier rhythm.

Bored? Make up games, have relay races, cycle, walk, shoot hoops or play football.

Have a dance or jump rope competition.

Take a walk together on summer evenings.

Limit screen time. Did you know that today’s children spend an average of seven hours a day on entertainment media, including televisions, computers, telephones and other electronic devices? What can you do?

Make a family agreement to limit screen time to no more than one to two hours per day.

Don’t let kids text all night! Keep phone chargers in the living room, not the bedroom.

Reconnect your family with the outdoors. Explore a park or hiking trail near you.

• 2 cups diced mushrooms,
• 1/4 cup diced onion
• 1 jalapeño, seeded and diced
• 1/4 cup chopped fresh cilantro
• 1 clove garlic, minced OR ¼ teaspoon garlic powder
• 2 tablespoons lime juice
• 1/2 tablespoon vegetable oil
• 1/4 teaspoon ground cumin
• 1/4 teaspoon salt (optional)

Wash hands with soap and water.

Clean the mushrooms, jalapeño and cilantro by gently rubbing them under cold running water. Clean the onion by scrubbing it under running water with a clean vegetable brush. Prepare as directed.

Mix all ingredients in a medium bowl. Mix gently.

Place it in the refrigerator for at least 30 minutes before serving.

Serve as a topping or side dish with tacos, quesadillas, grilled meats or as a dip with tortilla chips.

Store leftovers in a sealed container in the refrigerator for up to four days.

Nutritional information per serving (1/2 cup): Calories 30, total fat 2 g, saturated fat 0 g, cholesterol 0 mg, sodium 0 mg, total carbohydrates 3 g, fiber 1 g, total sugars 1 g, including 0 g added sugars, protein 1 g, calcium 8%, iron 0%, potassium 4%.