Fresh, Flavorful, and Heart-Healthy: Simple Summer Tips for Eating Healthy as a Family

Summer is the perfect time to hit the reset button on your family’s eating habits. With farmers markets in full swing and warm weather calling for lighter meals, it’s easier than ever to add color to your plate and cut down on things like sodium and saturated fat—without cutting out flavor.

Here are a few easy ways to make healthy eating part of your summer routine (and maybe even have a little fun with it!).

These healthy eating tips are brought to you in partnership with the Tuscarawas County Health Depatment

Eat the Rainbow

The more colors on your plate, the better! Bright red tomatoes, leafy greens, juicy blueberries, golden squash—the natural colors in fruits and vegetables are a great sign you’re getting a mix of nutrients.

Try this:

• Let kids pick a “new color” to try each week at the farmers market.

• Make rainbow veggie skewers for the grill.

• Add fruit to salads, oatmeal, or even tacos for a burst of sweetness and crunch.
  

Cut Back on Sodium (Without Cutting Flavor)

You might be surprised at how much salt hides in store-bought sauces, frozen meals, and even breads. But cutting back doesn’t mean bland food. Fresh herbs, citrus, garlic, and spices can give your meals bold flavor without the extra sodium.

Simple swaps:

• Use lemon juice or vinegar instead of salt for brightness.

• Choose unsalted or low-sodium versions of canned foods and broths.

• Skip the salt shaker at the table—let everyone season their own to taste.

Watch the Saturated Fats

Saturated fats sneak in through things like butter, fatty meats, and full-fat dairy. Try mixing in lean proteins and plant-based fats to keep meals satisfying and heart-healthy.

Better-for-you choices:

• Swap in olive or avocado oil instead of butter for cooking.

• Try grilled chicken or beans instead of sausage or bacon.

• Choose lower-fat cheeses and yogurts, or enjoy full-fat options in smaller portions.
  

Shop Seasonally, Eat Locally

Farmers markets and produce stands are full of affordable, in-season fruits and veggies that taste amazing and support local growers. You’ll get more variety on your plate and fewer processed ingredients in your meals.

Bonus idea: Make a family trip to the market part of your weekend routine. Let the kids help pick what’s for dinner!

Healthy Eating Is a Team Effort

You don’t have to overhaul everything overnight. Start with one or two small changes, and let them build over time. Making food together, trying new recipes, and exploring local produce can turn eating well into something the whole family enjoys.

For more tips on healthy eating, visit the CDC’s guide to nutritious meals at
 www.cdc.gov/nutrition/features/healthy-eating-tips.html