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Instead of chips or candy, try this fresh alternative to processed snack foods. Fruit Skewers and Yogurt Di 3 Steps to Smarter Foods Busy activity and travel schedules can make eating healthy during the summer a challenge – but it's worth the effort. "FOOD IS FUEL," says Heather Foy, Wellness Coordinator at King's Daughters' Health. "You need enough fuel to get through the day, and the quality of fuel you put in your system will affect your output. Unprocessed, whole foods can prevent diseases, including cancer, as well as provide us more energy throughout the day." Use these tips to eat healthy this summer: • Plan ahead. Sit down at the beginning of each week and decide what meals are on the menu for you and your family. That makes it easier to plan meals that travel easily, such as healthy salads or sandwiches on whole-wheat bread, so you don't have to rely on the drive-thru. • Incorporate colors. "The more natural color in your diet, the better you equip your body to fight off disease and infection," Heather says. "Darkly colored foods often contain more nutrients, so for example, opt for spinach instead of iceberg lettuce." • Swap out sodas. "When you think about processed foods, don't forget about what you drink," Heather says. "Instead of soda, fill a reusable bottle with water and add lemon, strawberries or mint leaves." ■ Learn more ways to incorporate whole foods into your diet from Heather's Wellness Blog at www.kdhmadison.org. ANTIOXIDANT-RICH STRAWBERRIES AND blackberries star in this snack – and you can find them fresh from your local farmers market. Ingredients 2 cups halved strawberries, divided 1 /4 cup plain, fat-free yogurt 1 /8 teaspoon vanilla extract 1 tablespoon honey 1 cup fresh, diced pineapple 1 /2 cup blackberries 1 tangerine, peeled and cut into 8 slices 8 6-inch skewers Directions To prepare the dip, puree 1 cup strawberries in a blender or food processor, slowly adding yogurt, vanilla and honey. Thread 2 of the remaining strawberry halves, 2 pineapple chunks, 2 blackberries and 1 tangerine segment on each skewer. Serve skewers with yogurt dip on the side. Nutritional Information per Serving Servings: 4 (2 skewers per serving) Calories: 90 Total fat: 0g Cholesterol: 0mg Sodium: 10mg Carbohydrates: 21g Fiber: 3g Recipe courtesy of Produce for Better Health Foundation, www.morematters.org Vital Signs a publication of King's Daughters' Health 3