5 Healthy Summer Foods
These easy dishes can round out your summer meals deliciously
Summer is the perfect time to brush up on your healthy eating habits. Grocery stores and farmers markets carry an abundance of fruits and vegetables packed with good-for-you nutrients like fiber and antioxidants. They’ll add color to your meals, and they’re so flavorful this time of year that it doesn’t take much preparation to turn them into a tasty main dish or snack. We’ve got quick serving suggestions for making the most of five of the best seasonal produce stars.
Grilled Fruits & Vegetables
You can grill almost any type of produce—even lettuce. Grilling caramelizes the sugars in fruits and veggies, bringing out their sweetness.
Try it: Make kebabs by threading skewers with vegetables. Grilled nectarines, peaches, and plums are tasty and a healthy way to satisfy your sweet tooth. Slice them in half, remove the pit, and grill, cut side down. Serve alone or with a dollop of ice cream or whipped cream.
Beans & Corn
This duo is high in fiber, which can help you manage cholesterol and blood sugar, and has a decent amount of protein.
Avocados
Avocados are packed with healthy monounsaturated fat, fiber, and vitamins C and K. A 2016 analysis of 10 studies in the Journal of Clinical Lipidology found that consuming avocado instead of other fats appeared to reduce total and LDL (bad) cholesterol and triglycerides.
Try it: Mash avocado with lime juice and cilantro for a quick guacamole. Pair with veggies instead of chips. The standard raw carrots, peppers, and celery work, but it’s also good with roasted broccoli and cauliflower. Use it to top burgers and sandwiches. Or add it to eggs, grain bowls, and salads.
Tomatoes & Fresh Mozzarella
A red tomato’s bright color comes from lycopene, an antioxidant that may help reduce the risk of cancer, heart disease, and stroke. A 2015 review of studies in the journal Medicine found that daily consumption of 9 to 21 mg of lycopene (a large tomato has about 5 mg) was linked to a lower risk of prostate cancer in men. In a 2024 study in the European Journal of Preventive Cardiology, older adults who ate about 3½ ounces of tomato and tomato products every day had a 36 percent lower risk of hypertension. Fresh mozzarella is lower in calories and fat than some other cheeses, and the fat it contains enhances your absorption of lycopene.
Try it: Serve cheese topped with sliced tomatoes (fresh or grilled) and fresh basil, alone or on toasted whole-grain bread.
Gazpacho
Tomatoes star in this low-fat, high-fiber chilled soup. Other ingredients can include cucumber, garlic, onions, and fresh herbs. If made with watermelon, the soup will also have the amino acid citrulline, which some evidence suggests may improve blood circulation.
Try it: Combine fresh tomatoes and the other ingredients in a food processor or blender. For creaminess, add avocado. Serve chilled.
Editor’s Note: This article originally appeared in the September 2026 issue of Consumer Reports On Health.
