Healthy summer foods: Grab them while they're in season


Strawberries, blueberries, blackberries and raspberries; any and all of these little gems are bursting with goodness.  Raspberries are a fantastic source of vitamins A, C, E & K, as well as fiber, iron and manganese.  They are low in calories and contain absolutely no fat, cholesterol or sodium. Plus berries are chock-full of antioxidants that help fight cancer and aging.

Baby beets

These diminutive versions of big bulbous beets are extra sweet and tender and being small they cook up quickly. Enjoy them roasted, steamed, or grated raw and dressed with light vinaigrette or a spritz of lime juice and some salt.  Nutritionally, beets are rich in folate, fiber, vitamin C, magnesium, copper, iron and phosphorous.  

Tip: Don’t discard the leafy greens atop every beet; they are delicious sautéed and contain calcium, beta carotene, and iron!


This summer staple is light and sweet and incredibly nutritious. Watermelon contains lycopene, one of the most potent antioxidants around, and every slice is full of vitamins such as A, C and B6, and minerals. Enjoy it grilled, frozen, scooped into balls, cubed, made into a cocktail or a chilled soup.  


The sweet aroma of peaches lets you know they are ripe and ready to be enjoyed whole, sliced on top of cereal or yogurt, tossed into a fruit salad or roasted on the outdoor grill. Peaches are a great source of healthy carbohydrates, protein, vitamin C and vitamin A, and belly-filling fiber – great if you are watching your weight.


Shrimp, lobster, sea bass, scallops, clams, mussels, are high in protein, low in calories and saturated fat. Plus, seafood is rich in vitamins and essential minerals including iron, zinc, iodine and selenium – which support healthy nerve tissues, bones and skin.

For more tips, delicious high fiber meal plans, recipes, and proven ways to lose weight and look great, check out my new book The Miracle Carb Diet: Make Calories and Fat Disappear – with Fiber!  

Tanya Zuckerbrot MS, RD, is a Registered Dietitian in New York City and the author of two bestselling diet books: The F-Factor Diet and The Miracle Carb Diet: Make Calories and Fat Disappear – with Fiber.

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