Seasonal Eating for Wellness: A Guide to Nutrient-Rich Summer Foods

Published by Doreen Baumann on 22 November 202322 November 2023

Summer is a great time to enjoy fresh, nutrient-rich foods that support our health and wellbeing. Eating seasonally ensures we’re getting the most out of our food, both in terms of nutrition and taste. Here are some tips to help you eat seasonally this summer.

Local produce

One of the best ways to eat seasonally is to focus on local produce. This means choosing fruits and vegetables that are grown in New Zealand and are in season during the summer months. Some tasty options include:

• Berries: Berries are a great source of antioxidants and other nutrients. Strawberries, raspberries, and blueberries are available at local farmers’ market.
• Stone fruit: Stone fruit like peaches, plums, and nectarines are juicy and delicious during the summer months. They are also a great source of vitamins and minerals.
• Tomatoes: Tomatoes are a versatile fruit that can be used in a variety of dishes. They are also a great source of vitamin C and other nutrients.
• Leafy greens: Leafy greens like spinach, kale, and lettuce are packed with vitamins and minerals. They are also a great source of fibre.
• Ideally get all of these spray free/ organic because sadly, they are all part of the dirty dozen.

Try new recipes

Eating seasonally doesn’t have to be boring. In fact, it’s a great opportunity to try new recipes and experiment with different flavors. Recipes, as for example from the Mediterranean Diet feature seasonal produce, such as salads, smoothies, and grilled vegetables and meats and are ideal for the warmer months.

Stay hydrated

Drinking plenty of water is essential during the summer months. We need to aim for at least eight glasses of water a day, and more if we are spending time outdoors in the sun or drinking alcohol. Water-rich fruits and vegetables like watermelon, cucumber, and tomatoes also help to keep us hydrated.

Get creative with herbs and spices

Herbs and spices are a great way to add flavor to our meals. During the summer months, the use of fresh, cooling herbs like basil, mint, and coriander is ideal.

Eat mindfully

Finally, it’s important to eat mindfully. In summer, we tend to be more social, which means eating in larger groups, with lots of snacking and grazing. This can easily lead to over- eating, especially when alcohol is also involved. Paying attention to our hunger and fullness cues and eating slowly and intentionally becomes even more important. When we eat mindfully, we are more likely to enjoy our food and feel satisfied after meals.