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Summer is the time for fun in the sun, refreshing family outings, and garden and farm-fresh fruits and vegetables. With the following dietitian-approved recommendations, get ready to make a healthy summer simple!

Image of a fruit and vegetable basket.

Meeting the recommended five to nine servings of fruits and vegetables may seem a little easier with an abundance of produce in peak season.  Here are Whitney's top five summer produce items (in no particular order) that make a healthy summer simple. 


To prep asparagus you just have to remove the “woody” end. Hold asparagus spear by each end and bend it until it breaks. Discard the woody end (the end without the tender tip). Line the broken spear up with the remaining stalks and slice. Try sautéing asparagus with sesame oil, garlic, ginger and sesame seeds for new flavors.


When choosing a peach, squeeze it in the palm of your hand, don’t press it with your thumb. Peaches have a sensitive skin and bruise easily. Can’t find on that’s perfectly soft and sweet? Place unripe peaches in a paper bag then store them in the refrigerator once they’re ripened.  Grilling peaches brings out their natural sweetness –cut them in half (leaving the skin on), brush with oil and grill over medium-high heat for two to three minutes, or until they’re charred and warm.


Mangoes are delicious in all forms, but a favorite way to use mangoes in the summer is mango salsa. Dice 3 mangoes (skin removed), 1 bell pepper, 1 red onion, 1 jalapeno and 2 garlic cloves, and ¼ cup cilantro. Toss it with a pinch of salt and lime juice and voila! An easy side dish, snack, or taco topper.


Cucumbers are best known for their low calorie content – less than 10 calories per half cup. They also have a high water content, so they’re perfect for summer. After washing, toss sliced cucumbers with rice vinegar and dill for a low calorie snack. 


Watermelon is more than just a barbecue staple. It also helps restore fluids and electrolytes lost through sweat, which is likely to happen if you’re outside in the summer. If juice accumulates at the bottom of the bowl once you’ve cut your watermelon, drain it off. This keeps it from getting soggy so you can enjoy it longer. 

Whitney Hemmer RD, LD

Whitney Hemmer RD, LD

Registered Dietitian

Whitney graduated from Iowa State University with a BA in Dietetics & is a member of the American Academy of Nutrition and Dietetics, as well as the Iowa Dietetic Association. With a focus on overall health, wellness and counseling, she is well equipped to help you with your individual nutritional needs.

Click here for more information on our dietitians.

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