Wellness Wednesday: Seasonal Summer Produce

Wellness Wednesday: Seasonal Summer Produce

It’s no secret that this Texas summer heat will leave you thirsty and hungry. Here are four examples of seasonal produce, high in water content and vitamins to boost your energy and keep you hydrated.


Strawberries, blueberries, raspberries, and blackberries all provide vitamin C and antioxidants that can support your immune system and overall health. They’re also a good source of dietary fiber, with raspberries leading the way at 8 grams of fiber per 1-cup serving.


Do your kids resist fruits and vegetables? Give buttery avocados a try. Avocados can be added to tacos, as a spread on grilled cheese sandwiches or with some eggs and fruit in the morning. They contain heart-healthy monounsaturated fat as well as fiber, vitamin E and potassium.


While your family might enjoy debating if tomatoes are a vegetable or fruit, this superstar provides dietary fiber, vitamins A and C, potassium and other important vitamins and minerals. Available in a variety of colors and sizes. Tomatoes are naturally high water content, which makes them a hydrating choice. Slice tomatoes and serve with a little olive oil, basil, salt and pepper. You can add them to sandwiches or chop them up and toss them into salads and pasta dishes. Another fun idea: have your kids help you make fresh salsa.

P.S. tomatoes are fruits. In fact, any produce with seed(s) are considered a fruit, but we classify certain ones as vegetables due to their low carbohydrate content.


Nothing says summer like a fresh slice of watermelon. This summer favorite is easy to eat and tastes great. With one of the highest water contents of any food, it’s great for keeping kids hydrated on scorching days. It’s also a good source of vitamin C and packed with lycopene. Watch out for seeds, which could be a potential choking hazard in young children but will not cause a watermelon to grow in your stomach.

Serve watermelon wedges for dessert or cut into cubes and mix into a fruit salad. Try putting watermelon chunks in the blender with ice, lime juice and honey for a refreshing slushy drink kids will love.

Written by Victoria Luera, Lone Star Circle of Care Registered Dietitian. Published by Ashley Wild.