Starting out the Summer with Healthy Eating

copped fruits and vegetablesThe weather is finally starting to warm up and summer is quickly approaching. Did you know that June is National Great Outdoors Month? Getting outside is a great way to enjoy the beautiful weather and also be active! An idea for a healthy and fun summer activity is to visit your local farmers markets. Many seasonal farmers markets begin opening in May and June, so make sure to check for farmers markets opening around your area. Visiting your local farmers markets is an excellent way to get your fruits, vegetables, and other local foods. You can start your summer off on a healthy track by incorporating more fruits and vegetables into your diet!

Your diet can have a large impact on your health; a healthy diet is one of the best ways to lower your risk of cardiovascular issues[1]. It is important to eat nutrient-rich foods from a variety of food groups, with an emphasis on fruits and vegetables, whole grains, nuts and legumes, lean fish and poultry, and low-fat dairy products[2]. The American Heart Association recommends that adults eat 4 to 5 servings (a serving is 1/2 to 2/3 cup) of fruit and 4 to 5 servings of vegetables per day[3].  Fruits and vegetables are an important part of a healthy diet, as they contain lots of fiber, vitamins, and minerals[4].  There are many delicious varieties of seasonal produce for summer, including berries, melon, cucumber, and summer squash. Several seasonal fruits and vegetables are available at your local farmers market. Adding more fruits and veggies to your daily meals is a simple way to make a healthy choice and start your summer off right.

Fruit Salad with Lemon-Mint Yogurt Dressing

Dressing                                                                                                               Salad

-½ cup fat-free vanilla yogurt                                                          – ½ cup cantaloupe balls

-1 Tbsp. chopped fresh mint                                                             -½ cup blackberries

-1 tsp. honey                                                                                           -½ cup raspberries

-½ tsp. grated lemon zest                                                                  -½ cup pineapple

-1 Tbsp. fresh lemon juice                                                                  -4 sprigs fresh mint, optional


  1. In a small bowl, whisk together the dressing ingredients.
  2. In a medium bowl, gently stir together the salad ingredients except the mint, being careful to not crush the berries. Spoon onto small plates. Drizzle with dressing. Garnish with the mint sprigs.

[1] AHA Diet and Lifestyle Recommendations

[2] AHA Diet and Lifestyle Recommendations

[3] Simple Cooking with Heart

[4] Simple Cooking with Heart

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