Fresh fruits and vegetables are the keys to any healthy diet and summer is the best time to take advantage of them.
It's that time of year once again. As we welcomed spring with open arms, we hastily prepare for the much anticipated summer living. Along with picnics, campfires, sun-block, and extended summer evenings, summer provides us with nature's finest foods. Though it's never easy to opt for healthy, nutritious foods over sugary sweets, this is the best season to incorporate them into your diet.
We've all heard it said before: a diet rich in fresh fruits and vegetables lowers the risk of heart disease, cancers, and other conditions. Fresh fruits and vegetables are high in antioxidant vitamins such as Vitamins A, E &C. It is these antioxidants that aid in the fight against such cancer and disease. Dietary fiber is another nutritional benefit derived from fresh fruits and veggies. Adults have a recommended amount of 25 grams of dietary fiber per day. Adding fruits like strawberries and blueberries to cereal and yogurt will not only add to your daily fiber intake, it also sweetens your food with fructose, a natural sugar.
There are many different ways you can incorporate fresh fruits and veggies into your everyday diet. Start off by picking out your favorites and incorporate them into your meals and snacks. Breakfast is the most important meal of the day, and yet so many of us skip out on it! Blame it on lack of time or lack of hunger; none the less it is the first and most important meal to start off your day. If you are not an early riser, learn to plan ahead. Take a few moments in the evening to chop up fresh fruits. If you are really in a pinch, throw some fresh fruits (let's say strawberries & blueberries) and low-fat yogurt in your blender. In a matter of seconds you will have a vitamin and protein packed smoothie to devour while getting ready or to accompany you on the drive to work.
Always be sure to integrate fresh veggies with lunch and dinner. Meals that include salads, soups, and stir-fry, can all be created with your favorite vegetables. A vegetable soup can include anything from tomatoes, zucchini, green beans, celery, and carrots. Steamed broccoli can be added to pasta while sweet baby corn can top a pizza: the possibilities are endless!
Summer parties and picnics are a great place to incorporate fruits and veggies. Simple veggie trays, consisting of raw vegetables or a colorful fruit salad are simple options in which to choose. Fresh Macintosh apples baked with a sprinkle of brown sugar and cinnamon provides a great low-cal dessert.
Below you will find a list of fruits and vegetables that are in season during the summer months, along with some suggestions for use:
Fruits
Blueberries:
Sweet enough to eat raw without added sugar. Blueberries go great in pancakes, muffins, and atop cereal and yogurt.
Apricots:
Eat alone or you can cook and puree this fruit and add to ice cream or pies.
Cherries:
Sweet cherries are good to eat raw and can be added to fruit salads. The more tart varieties can be used in pancake fillings or made into a tart sauce that can accompany meat.
Strawberries:
Most everyone's summer favorite! They can be consumed alone or by simply adding cool whip or atop ice cream. Strawberries can be added to pies, cakes, and many other dessert recipes.
Plums:
Many different varieties of plums are available throughout the summer. Most are sweet enough to eat raw, or you can bake them into pies, tarts, or add them to fruit salads.
Vegetables
Broccoli:
Goes excellent in soups and stir-fry's. It is also good when consumed raw along with other vegetables. Serve with low-fat veggie dip.
Carrots:
The smaller the sweeter with carrots. Serve on a raw vegetable tray, steam, or add to a roast.
Celery:
Cut into sticks for snacking, add to soups and roasts, or simply use to accompany a meal.
Cucumbers:
Slice them into salads or eat raw with low-fat veggie dip. They can also be added in veggie wraps and subs.
Peas:
Great for a salad addition or lightly steamed. Peas can also add flavor to casseroles, soups, or a side dish to a meal.
Peppers:
They can be found in yellow, red, orange, and green. This vegetable goes great in omelets, stir-fry's, salads, or on the grill with your favorite meat.
As you can see, the possibilities with summer fresh fruits and veggies are many and quiet simply up to you. Venture out and think of creative ways to incorporate them into your diet. Once a habit of using fresh fruits and veggies is formed, you will wonder how you ever enjoyed your meals without them!
