Summer is the perfect time to indulge in the vibrant and nutritious goodness of fruits and vegetables. Not only are these foods refreshing and delicious, but they also provide essential vitamins, minerals, and antioxidants that are beneficial for our overall health. If you find it challenging to consume an adequate amount of fruits and vegetables in your daily diet, this blog post will provide you with valuable tips to increase your intake during the summer season.
1. Explore Local Farmers’ Markets
One of the best ways to increase your fruit and vegetable intake is to visit your local farmers’ markets. Farmers’ markets offer a wide variety of fresh, locally grown produce that is often picked at the peak of ripeness. By purchasing fruits and vegetables from these markets, you can support local farmers while ensuring you are getting the freshest and most flavorful options available. Take the opportunity to try new fruits and vegetables that may not be readily available in grocery stores.
2. Plan Colorful Summer Salads
Salads are a fantastic way to incorporate a variety of fruits and vegetables into your diet. Take advantage of the vibrant summer produce by creating colorful salads packed with nutrients. Be creative with your combinations by mixing different types of lettuce, adding in seasonal fruits like berries or melons, and including a mix of vegetables like cucumbers, tomatoes, and bell peppers. Don’t forget to top off your salad with a healthy dressing or vinaigrette for added flavor.
3. Make Smoothies and Juices
Smoothies and juices are another excellent way to increase your fruit and vegetable intake, especially during the hot summer months. Invest in a blender or juicer and experiment with different combinations of fruits and vegetables. Green smoothies, for example, can be made by blending leafy greens like spinach or kale with fruits such as bananas or berries. Alternatively, try juicing a variety of fruits and vegetables to create refreshing and nutrient-rich drinks.
4. Incorporate Fruits and Veggies into Snacks
Instead of reaching for processed snacks, swap them out for fresh fruits and vegetables. Keep a bowl of colorful fruits, such as oranges, berries, and grapes, on your kitchen counter for easy access. Cut up vegetables like carrot sticks, bell pepper slices, or cucumber rounds and pair them with hummus, yogurt dip, or a homemade salsa for added flavor. By making fruits and vegetables the go-to choice for snacks, you will naturally increase your intake.
5. Experiment with Grilling
Summer is the season for barbecues, and grilling isn’t limited to just meat. Many fruits and vegetables are delicious when cooked on the grill, adding a unique flavor to your meals. Try grilling vegetables like zucchini, eggplant, or corn on the cob, and serve them as a side dish or as part of a salad. You can also grill fruits like peaches, pineapple, or watermelon for a delightful and healthy dessert option.
6. Keep Frozen Fruits and Veggies on Hand
Having frozen fruits and vegetables readily available can be a convenient way to increase your intake all year round, especially during the summer when some fresh produce may not be in season or readily available. Frozen fruits are great for adding to smoothies, yogurt, or cereal, while frozen vegetables can be easily steamed or added to stir-fries. Just make sure to opt for frozen options without any added sugars or sauces.
7. Try Community Supported Agriculture (CSA) Programs
Consider joining a Community Supported Agriculture (CSA) program in your area. CSA programs allow you to purchase a share from a local farm or cooperative and receive a box of fresh, seasonal produce on a regular basis. This way, you can support local agriculture and have a variety of fruits and vegetables delivered directly to your doorstep. This can encourage you to try new recipes and experiment with different ingredients.
Conclusion
Increasing your fruit and vegetable intake during the summer doesn’t have to be a daunting task. By exploring local farmers’ markets, planning colorful salads, making smoothies and juices, and incorporating fruits and vegetables into snacks and grilled recipes, you can easily boost your daily intake. Remember to keep frozen options on hand and consider joining a CSA program to have a steady supply of seasonal produce. Embrace the flavors and benefits of summer’s bounty while nourishing your body with the nutrients it needs for optimal health.