Guest Blog By Elizabeth Shaw, MS, RDN, CLT, CPT

What’s better than the extra hours of sunlight during the summer? The delicious assortment of seasonal summer produce!

Seriously, there’s nothing quite like summer salads made with fresh, in-season fruits and vegetables that leaves you (and your kiddos) satisfied right? Plus, you can rest easy knowing whether you’re purchasing organic or conventional produce they are both held to government safety standards to offer you, the consumer, the utmost protection!

I’ve rounded up some of my favorite fruits and veggies below! Take a look and grab my simple swap hacks to increase your fruit and vegetable intake while still enjoying those traditional summer favorites. Since only one in 10 Americans eat enough produce each day, it’s important to find easy ways to incorporate these nutrient-dense foods into your diet for better health and a longer life.

In-Season Summer Produce Picks

1. Strawberries

Strawberries are a nutrient powerhouse, providing not only an excellent source of vitamin C, but also fiber and anthocyanins, an important phytochemical tied into heart-health!

Simple Swap: In place of your traditional jelly on your classic PB&J, swap in sliced strawberries. You’ll increase your fruit intake while decreasing your intake of added sugars!

2. Nectarines

One of my favorite stone fruits! Nectarines are packed with potassium, with a medium fruit providing 285 mg.

Simple Swap: In charge of summer sports snacks? Slice fresh nectarines and pair them with salted nuts for a nutrient-rich punch after a hard game.

3. Peaches

Another favorite summer stone fruit – peaches! One medium yellow peach provides 285 mg of potassium and 24 mcg of Vitamin A, an important nutrient for keeping your eyes healthy and strong (especially with those strong sun rays!)

Simple Swap: Break out your Instant Pot, throw in some sliced peaches, cinnamon and vanilla and set to the slow cooker function. By the time you’re back from the beach you’ll have a delicious peach topping to add to your summer ice cream sundae. A fruit forward take on a classic!

4. Tomatoes

Need a nourishing snack that’s relatively low in calories and carbs? One cup of cherry tomatoes to the rescue with just under 30 calories and six grams of carbohydrate. A convenient way to get another serving of produce in while still leaving room for the potluck later!

Simple Swap: This ruby red fruit isn’t just for BLT’s (though it’s delicious on them too!) Slice and toss with a little olive oil, fresh basil, balsamic vinegar and grated parmesan cheese for a quick salad or topping for a crusty French bread appetizer.

5. Potatoes

Purple, sweet or a class russet, potatoes are a nutritious way to incorporate a vegetable that suits all dietary needs (read it’s free of the top eight allergens and totally fits into a gluten-free diet).

Simple Swap: No need to leave out the summer potluck staple- potato salad! While potatoes may be popular year round, jazz them up by swapping in an avocado puree with fresh herbs and chopped onion in place of the traditional mayo and egg. Providing a dish that the entire party can enjoy? You’re definitely the hostess with the mostest!

6. Raspberries

Heart-healthy and totally filling, one cup of fresh raspberries provides eight grams of dietary fiber. Plus, they’ve also got anthocyanins just like those strawberries found within their deep red skins!

Simple Swap: Fresh raspberries make the perfect addition to a fruit salsa to serve alongside the chocolate on those summer S’mores! No need to nix the chocolate, just add in some berries, too!

7. Watermelon

Hydration is key during the warm summer months and watermelon provides just that! DYK that 92% of watermelon is water? While I definitely encourage you to keep the H2O intake flowing, watermelon is another great addition to a summer picnic to increase your fluid intakes.

Simple Swap: Make a mocktail everyone can enjoy! Blended watermelon and refreshing club soda make a fun (and hydrating) drink with a little bubbly kids and adults can enjoy together.

8. Zucchini

Just like those tomatoes, zucchini provides an excellent way to get in some extra veggies without a ton of carbohydrates (one medium zucchini provides just 6 grams of carbs). Plus, it’s super hydrating too just like that watermelon!

Simple Swap: The possibilities are endless with the timeless zucchini. Grate and add to baked goods; spiralize and serve instead of pasta for a lower carb alternative with your Bolognese sauce; or slice and top with a little goat cheese and dried fruit and nut combo for a simple (and delicious) appetizer in minutes.

As you can see from the small list above, the variety you can add to your summer menus with good ole’ fruits and vegetables is limitless! Learn more about the numerous reasons to eat more fruits and veggies here. For some quick and memorable facts, visit Five Facts About Produce. And for produce safety information, Just Wash It and this calculator at safefruitsandveggies.com can be a helpful resource.

Photo credit: TheFresh20