Healthier Me: Summertime Food & Drink - Valley News Live - KVLY/KXJB - Fargo/Grand Forks

Healthier Me: Summertime Food & Drink

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Summer brings out the picnic basket and flavorful drinks, but dietitians warn to watch out for those hidden calories that can be culprits of both.

One of the worst offenders, that potato salad. On average all the mayonnaise and filler can make just one serving about 500 calories, but you do have options.

Kristen Liebl, a Sanford dietitian says, using sweet potato's along with low fat mayo, vinegar, onions and celery "can change it up a little to make it a little bit lower calorie but still keeping that tasty flavor of potato salad and adding the sweet potato's in to add a little bit more nutritional boost".

Experts also say taking advantage of the in-season fruits and vegetables is a great way for a healthy side option.

"The fruit and the veggies taste better there cheaper so adding more of those salad's or fruits salads to your meals um can really add nutrition", says Liebl.  

One of the best pieces of advice is to always look at nutrition labels. Since products are different across the board. It's important to read what exactly your getting.

One of the healthy recipes made this morning on the Valley Today was Light Sweet Potato Salad:


  • 2 potatoes
  • 1 sweet potato
  • 4 eggs
  • 2 stalks celery, chopped
  • 1/2 onion, chopped
  • 3/4 cup mayonnaise
  • 1 tablespoon prepared mustard
  • 1 teaspoon salt
  • 1 1/2 teaspoons ground black pepper


  1. Bring a large pot of salted water to a boil. Add potatoes and cook until tender but still firm, about 30 minutes. Drain, cool, peel and chop.
  2. Place eggs in a saucepan and cover with cold water. Bring water to a boil. Cover, remove from heat, and let eggs stand in hot water for 10 to 12 minutes. Remove from hot water; cool, peel and chop.
  3. Combine the potatoes, eggs, celery and onion.
  4. Whisk together the mayonnaise, mustard, salt and pepper. Add to potato mixture, toss well to coat. Refrigerate and serve chilled.

*Dietitian tip: Instead of 2 white potatos and 1 sweet potato, use 2 sweet potatos and 1 white potato. This will give you more of the sweet potato nutrition.


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