Tips for Healthy Summer Eating

Summertime brings a whole new dimension to eating and drinking, from backyard bbq’s to poolside drinks. Even if you indulge in more sweets than usual, the abundance of fresh fruits and vegetables available throughout the summer months may help you maintain a healthy diet.

Eating the rainbow is the first step toward a healthy diet. Consume the Rainbow implies to eat foods that are orange, green, yellow, purple/blue, and red on a daily basis. Colorful foods provide more nutrients than meals that are white or brown in color. Visit farm stands near your home to choose items fresh off the fields to incorporate into your meals.


One of the most hydrating summer fruits is juicy, refreshing watermelon. Its bright red color indicates it is high in lycopene, the same heart-healthy component found in tomatoes. When you eat watermelon with fat, it absorbs more lycopene, so try it drizzled with olive oil in a sweet and delicious summer salad or spray it with oil and grill it.


Most berries are rich in fiber because of their seeds (1 cup of raspberries has 8 grams, while 1 cup of blueberries has 4 grams). And they’re not only delicious, but they’re also low in sugar and calories. In smoothies, with yogurt and granola, or on their alone, they’re a tasty treat.

Summer fruitCorn

If you like corn on the cob, there’s no reason to feel guilty about it. In this starchy vegetable, you’ll find lutein and zeaxanthin, two nutrients that are important for eye health! 60 calories and 2 grams of fiber each ear.


Avocados are naturally creamy because of monounsaturated fatty acids, which are also beneficial to the heart. Folate and fiber are also abundant in them. For breakfast, mash it over toast with a sprinkling of salt (a poached egg is optional), cut it into salads and burritos, or use it in guacamole for dipping.

Tomatoes and Peppers

Colorful vine fruits and vegetables derive their vibrant hues from health-protecting chemicals including lycopene, vitamin C, and vitamin A. Enhance the nutrients in your meals by using them generously in dishes while adding very few calories.


According to the USDA, 1 cup of cantaloupe contains over 100 percent of the recommended daily value (DV) of vitamin C. According to the Mayo Clinic, vitamin C is involved in the production of: blood vessels, cartilage, muscle and collagen in bones.

Summer squash

The many vitamins, minerals, and antioxidants found in squash provide several health benefits. Squash is high in vitamin C, which is important for cell growth and repair. Squash also has a lot of fiber, which helps digestion.

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