Fruits to Power Your Healthy Diet All Summer Long!

Spring may be the perfect time to plant a garden, but summer is when we can enjoy the fruits (and vegetables) of that labor. With their vibrant colors and peak flavors, summer fruits can be a refreshing addition to any healthy diet.

Let’s explore some of the best in-season fruits for summer and how they can be your ally in maintaining or achieving your weight goals.

5 Summer Fruits That Support a Healthy Weight
1. Watermelon: Hydration Hero
Watermelon is a symbol of summer, and it’s more than just a sweet, juicy treat we enjoy at cookouts. With its high water content—about 92%—watermelon is a fantastic way to stay hydrated, which is crucial for overall health and can help control hunger. Accordingly, mostly-watermelon is very low in calories.

2. Peaches: The Stone Fruit Sweet Treat
Peaches are a quintessential summer fruit, offering a juicy, sweet flavor that’s hard to resist. Fortunately, they are also low in calories—one medium peach contains just about 60 calories. Peaches are a good source of dietary fiber, which can help keep you full and prevent overeating. Their natural sweetness makes them a healthy alternative to sugary snacks.

3. Berries: Tiny But Mighty
Strawberries, blueberries, raspberries, and blackberries are all in their prime during the summer months. These delicious berries are packed with fiber, vitamins, and antioxidants, and their natural sweetness makes them an excellent alternative to sugary desserts. Sprinkle them in your oatmeal, your smoothie bowls, your salads—anything, really. It’s hard to go wrong.

4. Pineapple: A Tropical Delight
Pineapple is another summer favorite that not only tastes great but offers numerous health benefits. Pineapple contains bromelain, an enzyme that aids digestion, and vitamin C, the powerhouse nutrient that supports the immune system and overall health.

5. Cherries: Nature’s Sweet Tart
Cherries, whether sweet or tart, are a delightful summer treat. They are rich in antioxidants and anti-inflammatory compounds, which can support recovery after exercise. The natural sugars in cherries provide a quick energy boost, while their fiber content helps keep you full.

Putting Summer Fruits to Good Use
Here are a couple of tips for incorporating summer fruits into your diet:

• Make a fruit salad combining some of the above fruits, and you’re on your way to being the healthy ambassador at your next cookout. You don’t need to add dressing, but a little bit of lemon juice and honey can really elevate fruit in a bowl to a proper fruit salad.
• Eating summer fruits fresh is the best (and most delicious) way to get their nutrition, but freezing them is a close second. Plus, you can then enjoy them on your schedule. Mix them into smoothies, whip up some nice cream, or even freeze them into ice cubes for a colorful addition to a simple glass of water.

• Salads aren’t just for vegetables. Add some fruit along with your favorite greens for a sweet and tangy salad perfect for summer. For the more daring, grill the fruits beforehand. Grilled peaches and even grilled watermelon go great with mixed greens and nuts. 

Including any of these in-season summer fruits in your diet is a winning move. They’re versatile, delicious, and packed with healthy nutrients to help support your health goals. So, take advantage of the summer season—go ahead and indulge in the sweet treats nature gave us!

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