Seasonal foods make it easy to eat healthier and lighter this summer. From asparagus, English peas, greens, cherries, blueberries and grapes to later produce, you have many choices to help you lose weight. Eat plenty of fresh fruits, vegetables, and seafood to eat healthier and lighter this summer.
Let’s look at some of the summer’s healthiest foods that:
- Contribute fiber, healthy fats, and omega 3 fatty acids,
- Boost your immunity, and
- Bring you a multitude of nutrients.
- Fiber: Top choices among produce in season this summer are raspberries, blackberries, artichokes, and broccoli. Most of us don’t get enough fiber. We should aim for 25-35 grams of fiber a day instead of the 14-19 grams a day I often see when people first come to see me.
Why fiber? Good reasons to eat more fiber are for bowel regularity, beneficial effects on blood sugar and cholesterol, help with weight control and the possibility that more fiber can help prevent colon cancer. Fiber containing foods help us grow healthy gut bacteria.
Click here for a list of foods that are high in fiber.
- Healthy fats
Did you know that some fats are actually healthy? Nutritionists now suggest you eat more of some fats that are healthy because they protect your heart health. Click here to find out more about sources of healthy fats that come from foods like fish, nuts, some oils, and avocados.
- Omega 3 fatty acids
Fish and seafood like salmon and crab are now in season. They are as delicious as they are high in heart healthy Omega 3 fatty acids. Salmon is one of the most nutrient dense fish you can eat especially because it’s one of the highest sources of Omega 3 fatty acids. Click here for a Maple Baked Salmon with Chopped Almonds recipe that could become a summer favorite.
- Boost your immunity
Boost your immunity with food like berries, cherries, grapes, papayas, swiss chard, collard greens, and spinach that offer phytonutrients and antioxidants. Even a mild deficiency of one nutrient can compromise your immune system. Click here to discover 7 nutrients and vitamins and 6 minerals and food components to eat that will help you boost your immune system this summer
- Nutrient Dense Fruits and Vegetables
Looking for the most nutrient dense fruits and vegetables? Find out more about these powerhouse fruits and vegetables such as watercress, greens, chard, spinach; strawberries, blackberries, grapefruit here. Also learn about ways to store greens and lettuces so they’ll taste fresh longer.
Need help with eating lighter and healthier this summer so you can create a healthy relationship with food? Don’t worry. Give me a call. We’ll make an appointment to talk via Zoom or by phone. We’ll see what’s right for you.
Call 301-869-1787 or click here to set up an appointment as my free gift to you.
Together we’ll create your healthy sweet life by building a healthy relationship with food.
Sources:
Dietary Guidelines for Americans 2020-2025 at: https://www.dietaryguidelines.
The Calorie King Calorie Fat and Carbohydrate Counter, 2020. Copyright @ 2020 Allan Borushek. CalorieKing.com.
Di Noia J. Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach. Prev Chronic Dis 2014;11:130390. https://www.cdc.gov/pcd/issues/2014/13_0390.htm downloaded on 6/14/20.
To your Joy and Health,
Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian