Summer is a great time to enjoy fresh, colorful, and nutritious foods. With warmer weather and longer days, many families spend more time outdoors, attend gatherings, and look for lighter meals that are easy to prepare.
Healthy eating does not have to be complicated. Small choices—such as adding more fruits and vegetables, drinking enough water, and choosing balanced meals—can help support your energy, digestion, heart health, and overall well-being.
Simple Tips for Healthy Summer Eating
- Choose seasonal fruits and vegetables: Summer produce such as berries, watermelon, cucumbers, tomatoes, corn, and leafy greens are full of vitamins, minerals, and fiber.
- Stay hydrated: Drink water throughout the day, especially during hot weather. Add lemon, cucumber, mint, or berries for natural flavor.
- Build a balanced plate: Try to include vegetables, lean protein, whole grains, and healthy fats in your meals.
- Limit sugary drinks and processed snacks: Choose water, unsweetened tea, fresh fruit, yogurt, or nuts when possible.
- Keep food safety in mind: During hot weather, refrigerate perishable foods promptly and avoid leaving food out for long periods.
Summer Recipe: Colorful Chicken & Quinoa Bowl
This protein packed bowl is bright, filling, and easy to pack for lunch on the go.
Nutrition Information (per serving, serves 4):
- Calories: 480
- Total Fat: 21 g (Saturated Fat 2.5 g)
- Cholesterol: 73 mg
- Sodium: 559 mg
- Total Carbohydrate: 44 g (Fiber 10 g, Sugars 13 g)
- Protein: 32 g
Ingredients (serves 4):
For the chicken and bowl:
- 3 tbsp canola oil (divided)
- 1 minced chipotle pepper + 3 tbsp adobo sauce (from canned chipotles in adobo)
- 1 tbsp honey
- 1/8 tsp salt
- 1/8 tsp ground black pepper
- 1 lb boneless, skinless, thinly sliced chicken breast
- 2 tbsp red wine vinegar
- 5 oz spinach, spring greens, or arugula
- 1 pint cherry tomatoes, halved
- 1 medium avocado, peeled and diced
- 1 cup shredded carrots
- 1 cup sliced radishes
- 2 green onions, finely chopped
For the cilantro lime quinoa:
- 1 1/2 cups water
- 3/4 cup quinoa
- 1/8 tsp salt
- 2 medium limes, zested and juiced
- 1 1/2 cups chopped fresh cilantro
Instructions:
- Combine 2 tbsp oil, chipotle pepper, adobo sauce, honey, salt, and pepper in a resealable bag. Add chicken, seal, and toss to coat. Let marinate 10 minutes while you start the quinoa.
- Heat the remaining 1 tbsp oil in a skillet over medium high heat. Add chicken with marinade and cook 4 to 6 minutes, until cooked through. Chop into bite size pieces. Stir vinegar into the leftover pan liquid to make a dressing.
- For the quinoa, bring water, quinoa, and salt to a boil. Reduce heat, cover, and simmer 15 minutes until the liquid is absorbed. Stir in lime zest, lime juice, and cilantro.
- Build bowls with greens, quinoa, chicken, tomatoes, avocado, carrots, radishes, and green onions. Drizzle with the dressing.
Recipe and nutrition facts courtesy of the American Heart Association, recipes.heart.org.
Disclaimer: No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
