Seasonal Foods: Summer Edition

Easier on your wallet, supports the local economy, and nourishes your body.

Choose seasonal foods this summer. “Seasonal” specifies that the produce is purchased and consumed around the time it is harvested. Embrace this beautiful season by visiting a local Farmer’s Market and picking out fresh, colorful produce to enjoy.

What is seasonal summer produce?

Fruits: Apples, avocados, bananas, blackberries, blueberries, raspberries, strawberries, watermelon, cantaloupe, honeydew melon, cherries, peaches, plums, apricots, lemons, limes

Vegetables: Bell peppers, beets, celery, carrots, garlic, cucumbers, corn, summer squash, zucchini, tomatoes

Why should I consume seasonal foods year-round?

1. It supports local farms, as well as the economy; what you spend purchasing seasonal foods from local vendors stays in the community and is reinvested with other local businesses
2. When food is grown, processed, and distributed locally, it can help create more jobs in your area
3. It can help to maintain farmland and open space
4. You can be an informed consumer and learn how your food is grown, or what pesticides are used (just ask the farmer!)
5. It is kinder to the environment and reduces our carbon footprint; the lengths out-of-season food travels to hit our market shelves comes with an environmental cost
6. The produce is fresher and likely has less pesticides and preservatives since it did not have to travel thousands of miles to reach you
7. It supports your health:

• Many foods rich in beta carotene (the precursor to vitamin A) are harvested in the summer. Some studies have suggested that beta carotene may help protect the skin from UV rays and sunburn.
• Hydrating foods like melon, tomatoes and cucumber are also seasonal in the summer. They support hydration, which is vital in the summertime heat.
• Many vitamin C rich foods are seasonal in the winter, such as citrus fruits. An extra boost of vitamin C can help strengthen our immune system against the cold or flu.

8. Available in abundance and without the need to be transported across vast distances, seasonal produce is often less expensive and can allow you to save money

9. The produce is picked at peak ripeness, which leads to superior taste and nutritional value

• For example, a study conducted in 2008 found that the vitamin C content of locally harvested broccoli was significantly higher when compared to broccoli shipped from a far distance.

More about Nutritional Benefits

Focusing on making seasonal produce a part of your meals can improve your eating habits.

It is recommended that adults consume at least 1.5–2 cups of fruit, and 2–3 cups of vegetables per day. Unfortunately, a study published by the CDC indicated that only 1 in 10 American adults consume adequate quantities.

Eating plenty of fruits and vegetables can help to ensure you are meeting the reference daily intake (RDI) for vitamins and minerals, thereby avoiding any micronutrient deficiencies.

Doing so can also support a healthy weight, as these foods are generally low in calorie, high in fiber and satiating when incorporated into a balanced diet.

The USDA’s MyPlate Method (shown below) serves as an eating guide, and illustrates how to portion out your plate in a balanced way. Note that fruit and vegetables should flood half of your plate. This can be a helpful tool when meal planning or serving yourself.

Tips to Incorporate Produce into Meals

There are many different ways of integrating produce into your diet. Knowing how to do so, or experimenting with different preparation methods, is key. Here are some suggestions you can try this summer:

• If you enjoy grilling, try vegetable kebobs to enjoy alongside your grilled protein of choice.
• Incorporate fruit into different salads. Apples and berries are very popular and tasty options.
• Prepare a cooling gazpacho soup. It is a cold soup made of raw, blended vegetables. Some recipes even incorporate watermelon!
• Bring a large fruit salad to fun gatherings, or simply make one for yourself to enjoy throughout the week.
• Incorporate berries or other fruit into smoothies, or top yogurt with your fruit of choice.
• Impress your French friends by making ratatouille. This stewed vegetable dish contains many vegetables harvested in the summer, including bell peppers, garlic, summer squash, tomatoes, etc.
• Use lemons or limes to season your food. These citrus fruits can be enjoyed in a tasty cocktail, and can also contribute to a great marinade.

For more information relating to incorporating seasonal foods onto your plate, sign up for an online diet and nutrition consultation with an Alpha Dietitian.

Once you complete an online consultation, one of our registered dietitians will help you come up with a nutrition plan that suits your needs. Please note that dietitians cannot prescribe medication for weight loss.

To learn more about the conditions we treat or get started with your online consultation, check out our website and sign up today!