Healthy Snacks for Summer

Jul 15, 2022 | Eating Well

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It’s helpful to have healthy, delicious snacks on hand for the whole family. In the summertime, there are many options for fresh fruits and vegetables. Don’t forget about the cool beverages! Beat the summer heat with healthy options for cool drinks.

Learn more about the importance of seasonal produce, which produce is in season this summer and curb your snack cravings with some healthy recipes.


Seasonal Snacks

Seasonal fruits and vegetables are foods eaten close to the time they’re harvested. In-season produce is fresher, more nutritious and has better flavor. Today, it’s easy to get all kinds of fruits and vegetables year-round. Knowing when produce is in-season helps you get the tastiest and freshest options for your family. Find a seasonal food guide from the U.S. Department of Agriculture here.

Seasonal Summer Produce

The following fruits and vegetables are in-season in the summer months:

  • Apples
  • Apricots
  • Avocados
  • Bananas
  • Beets
  • Bell peppers
  • Blackberries and blueberries
  • Cantaloupe
  • Carrots
  • Celery
  • Cherries
  • Corn
  • Cucumbers
  • Eggplant
  • Garlic
  • Green beans
  • Herbs
  • Honeydew melon
  • Lemons
  • Limes
  • Mango
  • Peaches
  • Plums
  • Raspberries
  • Strawberries
  • Summer squash
  • Tomatillos
  • Tomatoes
  • Watermelon
  • Zucchini

Summer Sips

Did you know the human body is made up of almost 60 percent water? Every part of our bodies needs water to function properly. Staying hydrated regulates your body temperature on hot days, helps rid the body of waste and retains nutrients and maintains heart health.

Drinking water is an effective way to stay hydrated throughout the hot summer months. Additionally, certain fruits, like oranges and watermelon, have a high water content, making them a great snack that keeps you hydrated, too.

Beverages such as coffee, energy drinks and some sports drinks are often high in sugar, caffeine or salt. These ingredients are less healthy and make it harder to stay hydrated.

Carry a reusable water bottle during the day as a reminder to keep drinking water. Swapping another beverage for water at least once a day can also increase the amount of water you consume.

Strawberry Basil Salsa

This fresh, fruity twist on salsa is a refreshing addition to your summer meals. The best part? It requires no cooking.

This recipe, sourced from the U.S. Department of Veterans Affairs, uses fresh summer produce to add flavor to a variety of dishes. In a hurry? This recipe requires zero cook time and is ready in ten minutes.

Prep: 10 minutes

Yield: 8 servings

Serving Size: ½ cup


  • 2 cups of diced fresh strawberries (about 1 pound)
  • 1 cup of diced apple (about 1 apple)
  • 1 cup diced pineapple (fresh or canned)
  • 1 lime, juiced (at least 2 tablespoons)
  • 1 tablespoon thinly sliced fresh basil
  • ¼ teaspoon salt (optional)
  • Ground black pepper to taste (optional)


  1. In a large bowl, mix together the strawberries, apples and pineapple.
  2. Add the lime juice, basil and salt and pepper if you’re using it.
  3. Toss all ingredients to combine.
  4. Serve immediately or chill in the refrigerator until ready to use.

Recipe suggestions:

  • Add fresh minced jalapeño or serrano pepper for heat
  • Serve with tortilla chips
  • Use as a topping for grilled chicken or fish

Nutrition Facts per Serving:

Calories: 40

Total fat and saturated fat: 0 grams

Sodium: 75 milligrams

Total carbohydrate: 10 grams

Dietary fiber: 2 grams

Protein: 0.5 grams

Recipe sourced from:


Incredible Infusions

Boost water with these bold flavors using seasonal fruits and herbs.

Infusing water is easy to do. Just add fresh ingredients to a pitcher of water and let the ingredients sit. Use fresh fruits–frozen fruits are great for smoothies but won’t infuse water. Strain before you drink or simply enjoy.

Watermelon Refresher

  • ¾-1 cup cubed watermelon
  • 2-3 sprigs of fresh basil leaves

Tropical Breeze

  • 1/3 cup diced or smashed fresh mango
  • ¼ inch piece of fresh ginger root, peeled

Summer Smash

  • 1/3 cup fresh raspberries
  • 1/3 cup sliced or smashed fresh peaches

Orange and Cream

  • 1 fresh orange, quartered
  • 1/8-1/4 teaspoon of vanilla extract
  • ½ teaspoon of Cardamom
  • Dash of cinnamon

Recipe is sourced from U.S. Department of Veteran’s Affairs

Recipe sourced from:


Stay on track this summer. Read more posts to help you and your family eat well all year long.


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