Nutrition

Eat the rainbow this season

The easiest nutrition goal you can set for yourself this season? Add more color.  

Woman eating watermelon.

Summer may be the easiest season to meet your nutritional needs. Supermarkets, farmers markets, and maybe even your own backyard are brimming with nutrient-dense produce, which makes it a perfect time to solidify healthy eating habits.  

“In-season produce is more nutritious and flavorful than the same produce when it’s out of season,” says Jessica Fishman Levinson, MS, RDN, CDN, author of The 52-Week Meal Planner: The Complete Guide to Planning Menus, Groceries, Recipes, and More.  

“Plus, it’s more cost-effective.” In other words, a tomato from a local farm is likely less expensive than one transported from Mexico. 

“Number two, eating in season promotes a kind of harmony with your body and what’s going on in the environment,” says Rochelle Sirota, MS, RD, CDN, a licensed nutritionist and dietitian in New York City.  

“If you’re eating locally and seasonally, a lot of the foods that are at their peak right now — cucumbers, tomatoes, summer squash, kale, fresh herbs — are going to promote a cooling and rehydrating effect,” she says. “You’ll find that you don’t have to do a lot of cooking — sometimes the less you do with summer produce, the better.”  

Here, Levinson and Sirota name five of summer’s healthiest offerings and share a few simple ways to enjoy them. 

Tomatoes 

Tomatoes are a good source of vitamins A and C, fiber, and the antioxidant lycopene (especially when cooked). 

  1. Make a fresh tomato sauce for pizza or pasta. 
  2. Sprinkle some feta cheese, then drizzle with olive oil, balsamic vinegar, and salt for a simple tomato salad. 

Stone fruit: peaches, plums, nectarines 

All are good sources of vitamin C, fiber, and antioxidants. 

  1. Top yogurt with sliced peaches. 
  2. Grill stone fruits for a naturally sweet dessert.  

Recommended recipe: Rainbow spring rolls with homemade peanut sauce

Summer squash & zucchini 

“They’re low in calories and good sources of fiber, vitamin C, and some B vitamins. They also have a high water content, which is great for hydration during the summer,” Levinson says. 

  1. Turn zucchini into noodles for a lighter summer pasta. Simply shave off zucchini strips with a vegetable peeler and serve with your favorite sauce. 
  2. Bake up a whole-grain zucchini bread for breakfast. 

Corn 

Corn is a whole grain and a good source of fiber, magnesium, folate, and vitamin C. 

  1. Grill some corn on the cob. 
  2. Cut it off the cob and mix into your favorite veggie salad. 

Blueberries & strawberries 

They’re full of fiber, antioxidants, and vitamin C. 

  1. Add blueberries to whole-grain pancakes. 
  2. Blend berries with Greek yogurt and honey, then freeze into ice pops for a simple sweet treat. 

Dr. Ramos says: You can enjoy frozen berries year-round. The flash-freezing process preserves nearly all vitamins. 

 Website last updated: 05/18/2026 

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