新鲜农产品富含维生素，植物营养素和纤维，根据大多数饮食指南，每顿饭时应占用大约一半的盘子。幸运的是，这很美味。而且，如果您专注于当前的季节内容，则可以在其峰值营养和风味中吃自己喜欢的农产品。
Below, Leslie Bonci, RD, a sports dietitian and owner ofActive Eating Advice, shares 10 recommendations to eat right now. Whether you’re browsing the farmers market or pillaging the shelves of your local grocery store, stock up on these fresh fruits and vegetables, from juicy peaches and watermelon to versatile summer squash.
SUMMER FRUITS
Cantaloupe is great on its own, but if you want to go beyond the usual snack, Bonci suggests adding cantaloupe to cottage cheese with a sprinkle of almonds. It makes a quick and refreshing breakfast or lunch, and the protein helps fill you up.
挑选哈密瓜时，寻找感觉沉重且闻起来有甜味的水果。用拇指施加压力时，茎应略微产生。切割后，将哈密瓜存储在冰箱中的密封容器中。
Nutrition: 1 cup of cantaloupe has 54 calories, 13 grams carbs, and 1 gram protein.
点击推文这篇文章> 10 in-season fruits and veggies you should add to your shopping list according to @MyFitnessPal
Wash some blueberries, keep them nearby, and pop them into your mouth for a satisfying snack. Or add them to a yogurt parfait, blend them into smoothies, or sprinkle a handful on your next salad.
Choose berries that are plump, firm and blue (berries with a red tinge were harvested too early and won’t ripen). Store blueberries in the fridge and wash with cold water just before eating.
Nutrition: 1 cup of blueberries has 84 calories, 21 grams carbs and 1 gram protein.
苹果是一种健康、高纤维的水果,great for eating on the go, packing into lunches or slicing and pairing with dip like peanut butter. If you want to get creative during summer barbecues, Bonci suggests using apple slices as the base of a s’more instead of the typical graham cracker. You can also cut up apples and add them to coleslaw for a sweet crunch.
Look for apples that are firm to the touch, with no visible bruising or cuts. They will ripen quickly if left on the counter, so unless you plan to eat them within a couple days, store apples in the crisper drawer of your fridge. Keep them away from foods like onions, as an apple’s thin skin can absorb nearby flavors and odors.
Nutrition: 1 medium apple has 94 calories and 25 grams carbs.
邦奇说，她最喜欢的菜之一是用新鲜的桃子，新鲜的马苏里拉奶酪和罗勒制成的夏季沙拉。您还可以烤桃子烤桃子，以烤肉和蔬菜，或者保持简单，并用些格兰诺拉麦片添加新鲜的桃子。
Gently squeeze a peach to check its ripeness. If it has some give, a vibrant color and enticing fragrance, it should be ready to eat. Hard peaches need a few more days. Store them on the counter until they’re ripe, or try placing them in a paper bag to speed things up.
营养：1个中桃有39卡路里，14克碳水化合物和1克蛋白。
Nothing embodies summer quite like a juicy watermelon. Cut one and serve it at a barbecue, or just keep some around for a hydrating snack. Watermelon is a tasty addition to spinach salads with feta cheese. For a cooling treat, blend watermelon and strawberries into a quick slushy.
When picking out a watermelon, pay attention to its colors. A bright green, shiny-skinned watermelon with a green stem isn’t ripe yet. Instead, look for the “field patch,” which is the light-colored spot where the watermelon sat on the ground. If it’s creamy and yellow, you’re in luck. Once cut, store watermelon in the fridge in an airtight container.
Nutrition: 1 cup of watermelon has 40 calories and 10 grams of carbs.
夏季蔬菜
Summer tomatoes are a revelation and can be served raw or cooked in a variety of dishes. Slice and serve with salt and pepper for an easy side dish, make a caprese salad with mozzarella and basil, blend them into a fresh gazpacho, or roast them in the oven. You can’t go wrong with good tomatoes.
Choose tomatoes that feel firm in your hand, with some give, and have a pleasant aroma near the stem. Avoid tomatoes with visible blemishes and dark spots. Store tomatoes stem-side down at room temperature and eat them at the peak of ripeness. If you must put your tomatoes in the fridge, try not to leave them in there for more than a couple of days (cold can degrade the flesh). Bring them up to room temp before eating.
营养：1个中番茄有大约25卡路里和5克碳水化合物。
一年中的这个时候，夏季南瓜是一种多功能的夏季蔬菜。邦奇说：“我喜欢用烤胡椒，蘑菇和洋葱烤它。”她还建议将南瓜添加到烤肉串中，或尝试用panko面包屑炸毁它们，以使其在酒吧流行的炸西葫芦中变得有趣，健康。在服用柑橘踢之前，请添加柠檬挤压。
选择西葫芦公司联系,portion of the stem still intact. Keep zucchini in the fridge — it can last up to two weeks in the crisper drawer — and don’t wash it until you’re ready to eat it.
营养：1杯西葫芦具有19卡路里，3克碳水化合物和1克蛋白。
切碎生绿豆，将它们加入沙拉中，并配以红洋葱，西红柿和黄辣椒。用大蒜炒在锅中，或在蔬菜托盘中添加青豆。
Choose green beans that are firm and crisp — they should snap cleanly in your hands. Store unwashed in a plastic bag in your crisper drawer for up to a week. Rinse with cold water and drain thoroughly before eating.
营养：1杯绿豆具有34卡路里，8克碳水化合物和2克蛋白质。
“I love the mini ones as dippers for hummus or Greek yogurt with dill,” says Bonci. You can also roast bell peppers in the oven for a quick side dish, dice them into salads, or cool down with a red pepper and peach gazpacho.
挑选带有深色和光泽光泽的贝尔辣椒，没有任何瑕疵或柔软的斑点。他们将在柜台上持续几天，但贝尔辣椒更喜欢冰箱的凉爽环境。将它们存放在酥脆的抽屉中长达两个星期。
Nutrition: 1 red bell pepper has 39 calories, 9 grams carbs and 1 gram protein.
甜菜 - 烤，生和腌制 - 是沙拉的绝佳补充，用柑橘醋加入了芝麻菜的味道。为了快速打击维生素，您还可以用苹果和其他农产品榨汁，或者用甜菜，菠菜，菠萝汁和浆果制成健康的冰沙。
选择非常牢固的甜菜，具有深栗色和鲜艳的绿色叶子。将它们放松并在冰箱中不洗2-3周。果岭比甜菜本身更快降解，因此，如果它们开始枯萎或变质，则可能需要切掉。
营养：1杯甜菜具有58卡路里，13克碳水化合物和2克蛋白质。
底线
We should all strive to eat plenty of fruits and vegetables, whether they’re fresh or roasted, and whether they’re served as the star of the show or one component of a dish. Fortunately, each season is an opportunity to try new foods and eat produce at its peak. This summer, become a regular at your local market, and enjoy the delicious bounty that nature provides.
每天都在进行迷你健身和营养目标时每天取得进展，例如走更多步骤或学习跟踪宏。去 ”Plans”在MyFitnessPal应用程序中，用于日常教练和易于遵循的任务，以使您有动力。
