Berries make for a refreshing and lower-calorie treat during the warmer months. They weigh in at only 25-45 calories per half-cup serving and contain fiber. Blackberries are a good source of dietary fiber, containing up to 3.8g of fiber per serving! Berries also contain vitamin C. Blackberries, blueberries and strawberries are recommended sources for antioxidants.
Melons can be a great addition to any summertime meal or gathering as well. Cantaloupe is a good source of vitamins A and C as well as potassium, and watermelon contains vitamin C and lycopene. These nutrients and other naturally occurring phytochemicals in fruits and vegetables appear to act as a natural sunscreen, protecting your skin from the sun’s rays, but still allowing enough sunlight through for your body to produce Vitamin D. Of course, this isn’t a substitute for sunblock, but these healthy foods add an extra layer of protection against sunburn. Don’t just stick with the most-often-eaten melons though! It’s a great time of year to try a variety of melon, adding a sweet and juicy angle to any meal or snack.
7 Summer Ideas for Melons & Berries
- Add berries to salads
- Add berries or melons to fruit salsas and use to top fish, chicken or lean beef
- Explore fruit vinaigrette dressing recipes
- Make melon and grape kabobs & dip [Pineapple Yogurt Dip recipe below]
- Cut melon in slices, then cut out fun shapes with cookie cutters
- Add diced melon to salads and top with a light poppy seed dressing
- Make smoothies with a variety of fresh fruit
Pineapple Yogurt Dip
All you need:
- 1 (8 oz.) tub soft fat-free cream cheese
- 1 cup plain or vanilla non-fat Greek yogurt
- 1 (8 oz.) can crushed pineapple in juice, drained
- 3 tablespoons honey
All you do:
Combine all ingredients together and beat until light and fluffy. Serve with fresh fruit.
Nutrition information per ¼-cup serving: 94 calories, 0 grams fat, 0 grams saturated fat, 4 mg cholesterol, 206 mg sodium, 17 grams carbohydrate, 0 grams fiber, 16 grams sugar, 6 grams protein.
The information in this article is not intended as medical advice. Consult with a medical professional for individual advice.