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Healthy
Diet
During
the hot summer months, light and healthy food is a
perfect way to beat the heat. It’s a great
season to eat plenty of fruits and vegetables as many
are at their peak. Many county residents do
not eat the recommended servings of fruits and
vegetables each day, according to a recent report by the
health district. It is recommended that adults eat
between five and nine servings of fruits and vegetables
each day; just one in four local residents achieves that
goal. By getting enough of these foods and
adopting good dietary habits, residents can help to
improve their health and reduce the risk for major
chronic diseases. . . . and look good too.
The
Southern Nevada Health District’s Nutrition Challenge
provides tips and tools to increase fruit and vegetable
consumption, as well as simple recipes that are easy to
prepare. Visit the health district’s www.GetHealthyClarkCounty.org
website for information about the Nutrition Challenge.
Grilling
Tips
Southern Nevadans
have become accustomed to excellent year-round weather
and, for many, summertime grilling is a ritual. It is
particularly important to follow food safety guidelines
when preparing food outside of the kitchen to prevent
foodborne illnesses. Cook foods to the proper
temperatures to ensure that harmful bacteria are killed.
Poultry should be cooked to 180˚F, chicken breasts
should be cooked to 170˚F, hamburgers and all cuts
of pork should be cooked to 160˚F and beef, veal,
lamb steaks, roasts and chops should all be cooked to
145˚F. The health district also recommends
that shoppers buy their meat products last and
refrigerate them immediately when they return home,
defrost products properly and completely before grilling
to promote even cooking. Foods should be defrosted
slowly in the refrigerator. Marinate meat in the
refrigerator and separate marinade that will be used as
a sauce on cooked food before adding any raw meat.
Use coolers when carrying food from one location to
another to keep it cold. Use an insulated cooler with
sufficient ice or ice packs to keep food at 40˚F.
Heat
With
temperatures in the 100-degree range, summer in Southern Nevada
is extreme. Triple digit temperatures can last for days
or even weeks during July and August (the all-time
record of 117 degrees was set in July 2005); sometimes
100-degree days stretch into September. When is too much
sun simply . . . too much? Even short periods of
exposure to high temperatures can cause health problems
that range from minor to life threatening.
Long-time
Valley residents, newcomers and visitors should pay
attention to their bodies, regardless of their physical
fitness. Outdoor activities can be enjoyed year-round if
the proper precautions are followed: always
drink plenty of liquids, exercise early in the
morning or later in the evening to avoid sun exposure,
wear loose fitting and light colored clothes, wear a
wide-brimmed hat, and seek cool and shady places. There are several heat-related illnesses:
heat cramps, heat exhaustion and heat stroke. Each
has its own symptoms and that should not be ignored to
ensure proper treatment.
For
additional information on any of these topics, visit www.SouthernNevadaHealthDistrict.org.
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