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Summertime Food Choices
Dr. RussHarris Teeter has teamed up with Russell H. Greenfield, M.D. to bring you wellness tips featuring your favorite summer foods.  These tips will help you select and prepare meals with your health in mind. 

Summer Grilling
Summertime grilling is here and Harris Teeter wants to make sure you become a grill master!

What do you buy?  Harris Teeter has the answer.  We carry three private brand beef choices for shoppers. 

Harris Teeter Rancher Beef
Harris Teeer RancherEveryday Value, Tender Verified, Hand Selected, Quality Assured, Closely Trimmed
Harris Teeter Rancher Beef is consistently tender and juicy.  Each cut of Rancher beef is guaranteed to taste great and cook the same every time you prepare it.  Rancher Beef is always a great value!

Harris Teeter Reserve Angus Beef
Harris Teeter Reserve Angus BeefPremium Angus Beef, 100% USDA Choice, Rich with Flavor, Aged for Tenderness, Closely Trimmed
When you serve Harris Teeter Reserve Angus Beef, you are serving the best Angus beef available.  Whether your guests enjoy their meat rare, medium or medium well, Harris Teeter Reserve Angus Beef is consistently tender, juicy and rich with flavor.

Harris Teeter Naturals Beef
100% ALL Natural, No Added hormones EVER, No Antibiotics EVER, 100% USDA Choice or Higher, Fed 100% Vegetarian Diet. Harris Teeter Naturals Beef, simply put, is the best natural beef!  Tender enough to cut with a fork, Harris Teeter Naturals was created to provide the best tasting, most consistent natural beef available in the marketplace today.

Appropriate cuts: Rib eye steak, top loin steak, top sirloin steak, tenderloin, top blade steak, kabobs, flank steak, shoulder steak, boneless chuck steak, and skirt steak. 
It is a good idea to marinade all cuts of meat at least 30 minutes prior to grilling.  This preparation method helps add moisture and flavor.  Marinades have also been suggested to decrease production of potentially harmful chemicals during grilling.  

Healthy Grilling
Grilling is a quick dry-heat method over charcoal, wood or gas flames.

Step by Step:
1. Preheat gas grill or prepare charcoal by allowing coals to burn down to medium heat (ash covered). It typically takes charcoal 30 minutes to reach medium heat.
2. Season and marinate beef as desired. Place beef on cooking grate.
3. Grill until desired doneness is reached, turning meat only once.  Always grill your meat to an internal temperature of 160 degrees Fahrenheit.  A meat thermometer is the best way to ensure your meat reaches the recommended temperature.
4. Toss the Sauce: Do not reuse marinades. 
5. Charring meat is not recommended.  To help prevent charring, trim the fat before grilling and cook over medium to medium low heat.  Of course a certain amount of charring is inevitable, be sure to cut off the charred portion and discard.   

All Harris Teeter brand beef items come with a double money back guarantee!

Stop by the meat counter in any store and ask for help choosing a healthy, lean cut of meat.  Remember the Harris Teeter butcher can help you make the perfect product choice and then cut it specific to your liking.

Summer Produce

Did you “eat your fruits and vegetables” today?

Harris Teeter knows there are many choices when trying to implement a healthy diet. By incorporating five – nine servings of fruits and vegetables daily you are definitely taking the right step.

Summer is a great time of the year to vary your produce selections because of the additional choices. There are many benefits of eating fresh fruits, such as low calories, vitamins and minerals and of course they taste great!

Why Are Fruits And Vegetables So Important To Your Health?
By eating a variety of colorful fruits and vegetables — green, yellow-orange, red, blue-purple, and white — you're giving your body a range of nutrients that are important for good health. Each different color vegetable offers something unique (different vitamins, minerals, and disease-fighting phytochemicals).  Phytochemicals ( pronounced fight-o-chemicals) are natural compounds that together with vitamins, minerals, and fiber found in fruits and vegetables benefit your health in many ways.  By eating fruits and vegetables, you can get these nutrients in the healthy combination nature intended.  Nutrition research today focuses on the how phytochemicals positively affect your health.  

Harris Teeter prides itself on providing shoppers with a large variety of top quality items throughout its stores.  The Harris Teeter Farmers Market has over 450 conventional and 100 organic produce choices for you and your family to enjoy!

We are here to Help
Remember if you need help selecting an item or would like to taste it before your purchase, ask a Green Thumb Expert.  Green Thumb Experts have received hours of training on all the items available in the Harris Teeter Farmers Market.  They are there for you.   They will help you choose the perfect item and answer any questions you may have.

How to Clean Your Produce Properly
Refrigerate produce appropriately as soon as you get home, but wait until you are ready to prepare and eat your fruits and vegetables before washing them.

Cleaning with a salad spinner
A salad spinner is a great way to clean your produce.  It is easy to use and is a fun task for children.

Cleaning the conventional way:
Now you are ready to prepare and eat your items. Let it soak for a few minutes and then submerge your hands into the bowl.  Wash the items thoroughly and then rinse them in clean water to remove residue.  Next lay items on a paper towel or place into a colander for drying.

Now you are ready to eat or store your items for later.

Summer Seafood

There are many items for you to choose from in the Harris Teeter Fishermans Market. Harris Teeter’s products turn over quickly ensuring that you have the freshest items for your dinner table.

Salmon is low in calories and saturated fat, yet high in protein, and omega-3 essential fatty acids. Wild-caught cold water fish, like salmon, are higher in omega-3 fatty acids than warm water fish. In addition to being an excellent source of omega-3s, salmon provides an excellent source of selenium, as well as being a very good source of protein, niacin and vitamin B12, and a good source of phosphorous, magnesium and vitamin B6.

Shrimp is an excellent source of selenium and a low-fat, low-calorie protein source.  A four ounce serving of shrimp supplies 23.7 grams of protein (47.4% of the daily value for protein) for a mere 112 calories and less than a gram of fat. Shrimp is also a very good source of vitamin D and vitamin B12.

Blue Crab is another low-fat, low-calorie, high-protein food choice. There are approximately 90 calories per edible four ounce portion.  Blue Crab is a good source of calcium and iron.

At Harris Teeter, our Certified Seafood Captains provide a heightened level of customer service by helping you select top-quality seafood for your dinner table.  Stop by the Harris Teeter Fishermans Market and ask a Certified Seafood Captain about a delicious seafood selection. 

Summertime is the season for grilling.
To help the fish maintain its moisture it should be cooked quickly over high heat, such as grilling, broiling, or sautéing; or it can be poached or steamed.  Wrapping the fish in foil or parchment paper can help hold in the moisture.

Grilled fish has wonderful flavor, and grilling is a great low-fat cooking method. Fish on the grill should be attended very closely so it can be removed as soon as it's done.

First marinate the fish or brush it very lightly with olive oil. When the grill is hot, place the fish around the edges of the grill, away from the hottest part of the fire. Don't try to lift up the fish right away; it will be stuck to the grill for the first couple of minutes, and prying it up to peek at the underside will tear apart the flesh.

You may choose to grill fish with the skin on to help it retain moisture. Once the fish has been on the grill for a couple of minutes it will start to release some of its juices and should no longer be stuck to the grate. Start checking it for color and doneness at this point, flip it over when light grill marks appear.

Fish on the grill only takes a few minutes per side, so stand next to the grill with a spatula and a clean plate ready to carry your freshly grilled fish to the table. A good rule of thumb when cooking fish is to not cook it more than 10 minutes per inch of thickness.

Seafood is perishable and should not be stored in a refrigerator for longer than two days.

Fishermans Market Cedar Plank
If you have tasted grilled foods cooked on a plank, you already know the reason it has become so popular – the amazing taste!

Planked foods are rich in flavor and moist all the way through because they roast in their own juices and are fragrant with wood smoke from the plank.  The planks flavor your meats and vegetables with a sweet, smoky flavor and eliminates the need for heavy sauces and marinades.

The Fishermans Market Plank is non-treated 100% Western Red Cedar; pick one up today.

Become a Fresh Catch Club Member
Sign up today to become a Fresh Catch Club member, it’s absolutely free. You will receive a weekly email newsletter featuring the Fishermans Market Fresh Catch item of the week, a recipe and other in store Fresh Catch specials available at select Harris Teeter stores.

Healthy Picnicking
Summertime means picnic time and Harris Teeter is here to help you make the healthiest choice for fun in the sun.  We know how busy our shoppers are especially during the summer months.  Whether you are watching your child’s soccer game, spending an afternoon at the park or heading to the pool for the day, Harris Teeter has plenty of options for you to choose from while you are on the go! Just stop by the Harris Teeter Fresh Food Market to pick up everything you need for your outing.

The entrée of your picnic is the ultimate summer sandwich. The healthiest summer sandwich should provide a lean protein source, whole grains, vitamin packed veggies and a low-calorie, low-fat spread.

Sandwich Contents:
Choose between lean turkey breast, chicken breast or roast beef

Vegetarian option:
Hummus, shiitake mushrooms, and soy-based meat substitutes are available in the produce section, and bean patties or veggie patties can be found in the frozen food section of the store.

Choose from low sodium varieties

Good choices would be dark leafy greens, ripe red tomatoes, onions, green or red peppers and shredded carrots

100% whole wheat bread is best. Check the label for whole wheat or whole grain flour, they should be the first ingredient listed.

There are many good items to choose from: hummus, tahini, olive oil & vinegar, salsa, mustard, ketchup, tzatziki sauce, (made from yogurt, light sour cream, cucumbers and dill), avocado, and some light salad dressings.

Fruit, veggie sticks, and trail mix

Harris Teeter proudly carries a variety of top-quality items in our Fresh Foods Market for you to choose from.  Boar's Head deli meats and condiments are a must try for your ultimate summer picnic.

Don’t have time to make your sandwich at home?  The Harris Teeter sub shop provides made to order sandwiches.  Just stop by, place your order by choosing from the healthy items listed above and your subs will be ready when you are finished shopping.

Summer Smart
We are more active during the summer time.  Harris Teeter wants to make sure that  you keep a few things in mind while making the most of the long summer days.
Healthy Habits for the Summer
  • Participate in at least 30 minutes of moderate-intensity physical activity most days. (Walking, gardening, biking, swimming, mowing the lawn, and household chores all count). The activity doesn’t have to be continuous – it all adds up throughout the day.
  • Make wearing sunscreen a morning ritual, just like brushing your teeth.  You never know when you are going to be able to spend some time in the sun.
  • Always wear sunscreen with an SPF of 15 or higher when outside.  Avoid sun exposure at least between the hours of 10 am and 2 pm, when the sun’s rays are the strongest.
  • Take your multivitamin everyday.
  • Eat 5-9 servings of fruits and vegetables daily.
  • Keep hydration on your mind.  Start your day with an 8 ounce glass of water and continue to drink some water throughout the day. Be sure to replace fluids lost during exercise and sun time.
  • Have a first aid kit handy.  Summer is the premiere time for accidents, scrapes, sunburns and bug bites. Make sure you have bandages, antiseptics, and aloe vera at home to treat any mishaps.
Choosing a Multivitamin
It is a good idea to incorporate a multivitamin in your diet even if you are well.  Many of us are not getting all the nutrients our bodies need from our daily diets.  A multivitamin can help provide these missing nutrients.

Which multivitamin is best for you and your family?
Things to keep in mind:
  • Aim to take the best multivitamin available with the safest contents
  • Read the label: There are a lot of choices, and it’s not easy to find a truly well-rounded multivitamin
  • Your doctor or pharmacist can best suggest a multivitamin that meets your needs
Helpful Hints
More is not Necessarily Better:
Look for a product that requires only 1-3 pills be taken daily.

“The more stuff in the multivitamin the better” does NOT hold true. Look for the basics (listed below) - a product containing too many things, including herbs, is usually not necessary.

Always take your multivitamin with meals.

Sunscreen Tips:
Apply 30 minutes before going outdoors, and then reapply frequently, on average every two hours.

Apply an ample amount of sunscreen to your body - while it need not be slathered on, there needs to be a layer over all exposed areas.
Exercising in the sun:
When exercising during the summer months keep the following tips in mind:
    Always start slowly, with at least 5 minutes of warm-up
    Wear sunscreen of at least SPF 15
    Wear a hat
    Avoid the mid-day heat
    Drink plenty of water before, during and after your workout
    Cool down for at least 5 minutes, don’t stop abruptly

The information provided in this brochure is for educational purposes only.  It should not be considered medical advice.  Always check with your doctor before making changes in your diet.