Episode Number
141
Episode Show Notes / Description
Want to eat healthier this summer? Start with what's in season.
Transcript
Good morning, this is your Wellness Wake Up Call with University of Illinois Extension.
Choosing seasonal produce can support wellness by boosting hydration, increasing antioxidant intake, and providing a variety of nutrients that help the body thrive during summer. Incorporating a variety of seasonal fruits and vegetables also helps increase intake of vitamins, minerals, and plant compounds linked to improved heart health, immune function, and reduced risk of chronic disease.
Focus on these four summer food groups:
• Hydrating Melons: Watermelon, cantaloupe, and honeydew are composed of over 90% water and are rich in electrolytes, making them perfect for preventing dehydration. They work well on their own or blended in a smoothie.
• Antioxidant-Packed Berries: Strawberries, blueberries, raspberries, and blackberries are fiber-dense and loaded with vitamins that protect your cells from sun-induced stress. Try adding more berries to your salads, infused water, and yogurt parfaits to reap these benefits.
• Crisp Veggies: Cucumbers, zucchini, and bell peppers offer excellent crunch while cooling the body and providing critical trace minerals. Serve these fresh or grilled with your favorite homemade dips like basil pesto, hummus, or the yogurt-based tzatziki.
• Fresh Herbs & Citrus: Adding herbs like mint and basil or citrus (lemons/limes) to your water or salads naturally enhances flavor and encourages fluid intake. Fresh herbs and a squeeze of lemon also taste great on grilled vegetables and salmon.
This week, add more fresh summer foods to your meals and snacks to enhance both flavor and nutritional content.
Thank you for listening! I hope you have a happy and healthy day ahead. This has been Kristin Bogdonas, food and nutrition educator for University of Illinois Extension.
Choosing seasonal produce can support wellness by boosting hydration, increasing antioxidant intake, and providing a variety of nutrients that help the body thrive during summer. Incorporating a variety of seasonal fruits and vegetables also helps increase intake of vitamins, minerals, and plant compounds linked to improved heart health, immune function, and reduced risk of chronic disease.
Focus on these four summer food groups:
• Hydrating Melons: Watermelon, cantaloupe, and honeydew are composed of over 90% water and are rich in electrolytes, making them perfect for preventing dehydration. They work well on their own or blended in a smoothie.
• Antioxidant-Packed Berries: Strawberries, blueberries, raspberries, and blackberries are fiber-dense and loaded with vitamins that protect your cells from sun-induced stress. Try adding more berries to your salads, infused water, and yogurt parfaits to reap these benefits.
• Crisp Veggies: Cucumbers, zucchini, and bell peppers offer excellent crunch while cooling the body and providing critical trace minerals. Serve these fresh or grilled with your favorite homemade dips like basil pesto, hummus, or the yogurt-based tzatziki.
• Fresh Herbs & Citrus: Adding herbs like mint and basil or citrus (lemons/limes) to your water or salads naturally enhances flavor and encourages fluid intake. Fresh herbs and a squeeze of lemon also taste great on grilled vegetables and salmon.
This week, add more fresh summer foods to your meals and snacks to enhance both flavor and nutritional content.
Thank you for listening! I hope you have a happy and healthy day ahead. This has been Kristin Bogdonas, food and nutrition educator for University of Illinois Extension.