What are 10 essential foods that I should be eating this summer? There are plenty of fresh fruits and vegetables in season during the summer. Check out our top 10 choices, including some food sources of protein to keep you healthy for all of your favourite summer activities.
Spinach is packed with antioxidant vitamins A, C, and E. It also contains vitamin K, folate, and calcium. Use it as salad greens or on a sandwich instead of lettuce. Add to pasta sauce or sauté for a quick and easy side dish.
Tomatoes are a good source of vitamin C, folate, and potassium. It also contains the antioxidant lycopene that may help to lower the risk of cancer. Add fresh tomatoes to salads, sandwiches, or soups. Cooked tomatoes contain more lycopene like in tomato soup, tomato sauce, or tomato paste.
Zucchini is a great source of the antioxidants vitamin C and A. It also provides energy-boosting B-vitamins. Add fresh zucchini it to salads and wraps, sauté with a drizzle of olive oil for a side dish, or grill on skewers.
Watermelon provides a boatload of antioxidants including vitamin C, vitamin A, and lycopene. Munch on fresh watermelon on a hot day to help keep you hydrated (it's called watermelon for a reason).
Non-fat Greek yogurt is packed with protein- 6 ounces has about 14 grams (that's more than traditional yogurt!). The flavoured varieties can pack in a lot of sugar, so try to stick to plain. Mix in your favourite berries or a handful of granola for some crunch and flavour.
Fresh apricots supply vitamins C and A, potassium, and fibre. Eat one or two as is or chop and toss on cereal or yogurt.
Corn is a starchy vegetable, but tastes especially sweet when it's in season during the summer. Both the yellow and white varieties provide thiamine and folate (B-vitamins that help give you energy). To bring out the sweetness of fresh corn, add 1 teaspoon of sugar while boiling.
Chicken is one of the leaner protein choices and cooks up quickly on the grill. Four ounces of skinless, boneless chicken breast has about 35 grams of protein and 4 grams of fat. Slice grilled chicken and use in a fresh salad or top each breast with an apricot and berry glaze for extra flavour.
One avocado contains 329 calories and 29 grams of fat. While avocadoes are high in fat, it's a heart healthy (unsaturated) fat. To keep calories and fat in check, it's important to eat avocado in moderation. Keep portions to 1/8 to ¼ of an avocado.
Blueberries are packed with fibre, vitamin C, vitamin K, and manganese. They're also packed with anthocyanins, antioxidants that may help protect against glaucoma and prostate cancer. Add a handful to your morning cereal, yogurt, or a fruit salad. You can also freeze them and use as edible ice cubes.