Cool & Healthy Foods to Eat This Summer

by | May 30, 2023 | Blog, Nutrition

Enjoy these healthy foods that are perfect during the hot summer months!

1. Cucumber
Cucumbers are a wonderful summer staple! They have a long growing season, from July to mid-October. They are best when in-season because they provide the most nutrition when they are at peak. They are a healthy vegetable to incorporate into your diet because they are made up of 95% water to help keep you hydrated. Cucumbers are a low-calorie food – only 16 calories for a full cup! They are also packed with essential vitamins A and K, magnesium, potassium, and manganese.

Enjoy cucumbers on top of your favorite salad, incorporated into main or side dishes, sprinkled with salt and pepper, or thinly sliced and added to your water!

2. Zucchini
Zucchini are low in calories, sodium, fat, carbs, and cholesterol. It’s only 19 calories per cup. They are high in antioxidants, have a high water content and a high fiber content, so they will help keep you feeling full for longer.

July through October is when zucchini is in season in Wisconsin. Grab it while it’s in season! Zucchini is the ultimate vegetable to grill. Brush with olive oil and season with your favorite seasonings, place on the grill and cook until tender. Serve the grilled zucchini with your favorite protein like grilled chicken or hamburgers. They are also a great addition to a variety of different vegetable kabobs. Zucchini can even be baked and sautéed!

3. Corn
Corn on the cob in the summer is a wonderful treat to enjoy! Corn is packed with fiber, vitamins, minerals, and is on the high end for carb content. Be sure to add plenty of protein-rich foods and other vegetables for a well-balanced meal. Corn is also fairly low in protein and fat. One cup of corn is 177 calories. Peak season for corn in Wisconsin is mid-June to late September.

Corn is great on the grill as well! For more tender corn, grill with the husk on. For a more grilled flavor, remove the husk and place the corn directly on the grill. Corn can be added to salads, dips, or simply as a side dish.

4. Fresh Fruits
Now is the time to get your hands on fresh fruits that are in season! They are at their peak for flavor and nutrition so now is the time to eat them. Some great fruits that are in season in Wisconsin are strawberries, raspberries, blueberries, melons (watermelon, honeydew, cantaloupe), tomatoes, grapes, and apples. All of these fruits are packed with vitamins, minerals, and fiber.

Many of these fruits are great on their own as a snack! Try adding melon and berries together for a great fruit salad. Berries topped with yogurt and granola make a yummy breakfast or snack.


Additional Information & Support

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