July’s bounty—fresh fruits, veggies, and grilled foods—can tempt families into unhealthy choices. But with a little planning, you can enjoy the flavors of summer while still eating balanced meals.
🌽 What to Cook This Season
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Fresh picks: Strawberries, cherries, cucumbers, zucchini, tomatoes—all packed with nutrients like vitamin C and fiber.
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Smart grilling: Swap fatty meats for lean protein (chicken, turkey burgers, fish). Grill vegetables like corn, bell peppers, and asparagus for colorful, nutrient-rich dishes.
🍽️ Meal-Planning Made Simple
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Aim for half the plate to be produce, a quarter lean proteins, and a quarter whole grains at each meal.
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Sneak in vegetables: pureed squash in pasta sauce or extra peppers in scrambled eggs.
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Homemade popsicles? Use unsweetened yogurt and fresh berries for a healthy, kid-approved treat.
⚖️ Keep Hydration in Mind
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Use high-water foods (watermelon, cucumbers) and always offer water or infused water—not sugary drinks.
🛒 Family Engagement
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Let kids choose one new seasonal fruit or veggie each trip.
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Create themed nights: “Rainbow Salad Night” or “Fruit Fiesta Dessert” to keep meals exciting.
✅ Quick Takeaways
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Embrace seasonal produce—nutritious and budget-friendly.
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Grill smart: lean meats and loads of vegetables.
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Get kids involved to build lifelong healthy habits.
Sources:
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Harvard School of Public Health. “Healthy Eating Plate.” 2023.
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U.S. Department of Agriculture. “Seasonal Produce Guide.” n.d.