An important goal in the hot summer months is to stay hydrated. A known way to stay hydrated is drinking plenty of fluids. But, did you know that you can also eat your fluids? Check out some fantastic fruits and vegetables that are packed with vitamins and minerals, low in calories, and have a high water content!
Cucumbers are 96% water and rich with vitamin C and potassium. At only 16 calories per cup, cucumbers keeps you svelte for the summer months. As a versatile summer recipe ingredient, cucumbers are great in salads, smoothies, infused waters, and chilled soups.
This favorite summer fruit is 92% water and a great source of vitamins A, B6 and C. At only 80 calories per 2 cups, watermelon is a perfect low calorie dessert to enjoy in the summer. Watermelon is the ultimate shape shifting summer food. It can be eaten in many different shapes including triangular slices, balls in a fruit cup or fruit skewer, and cubes to grill as kabobs with meat. Watermelons also serve as a beautiful decorative piece for summer parties and can be carved into many designs.
America’s favorite garden vegetable is 94.5% water and a great source of vitamins A, C, and potassium. Tomatoes come in many sizes, shapes, and colors. Summer tomato recipes include caprese salads, salsas, stuffed tomatoes, and marinated salads.
The strawberry has a 91% water content which is the most in the berry family. Strawberries are rich in Vitamin C and folate and only 45 calories per cup. Have a fun summer outing to a strawberry festival and pick some fresh from the field! Great summer strawberry recipes include strawberry smoothies, strawberry yogurt parfaits, strawberry salads, and strawberry kiwi infused waters.
Celery is 95% water and rich in calcium and potassium. With only 6 calories per 3 stalks, celery is a key food in weight management and commonly used as a nutritious snack. Enjoy celery sticks with hummus or nut butters. You can also chop up celery for tuna and chicken salads.
Christina Wang, MS, RDN, LDN, CNSC, is a registered dietitian with 15 years of experience in clinical nutrition, food service management, and wellness promotion. Her true passion is promoting wellness. Wang has presented wellness seminars and lunch-and-learn sessions in Sodexo’s corporate, health care, and education divisions. In addition, she has implemented monthly dietitian booths that promote wellness options in cafeterias and dining halls. Wang currently works as a Regional Wellness Director for Sodexo Corporate Services, Mid-Atlantic.