by Chris Strobel, Recent Graduate, University of Missouri-Columbia

One of the benefits of summer is all the great fresh produce you can enjoy. Healthy eating leads to a strengthened immune system, more energy, and a better physique when combine with a functional exercise program. Judging by the response to a Student Health 101 poll, most students are on the path to a healthy summer: Of 532 surveyed, 91% said they take advantage of fresh produce in the summer, and 70% said they eat less fast food.

�I whole heartedly believe that completely unbleached, untreated, and unprocessed whole foods should form the basis of any sound nutritional regimen,� says nutrition expert Dr. John Berardi. Whole foods are unprocessed and unrefined, and include things like fruits, vegetables, nuts, and other natural foods. Eating these foods the majority of the time and avoiding processed, over-flavored, �designer food� provides essential nutrients we need without overloading on empty calories and salt at every meal.

Nature�s Bounty
Fortunately for anyone with healthy eating in mind, many seasonal summer foods are grown locally and sold very close to their peak of freshness. Fruits such as cherries, melons, and all kinds of juicy and delicious berries provide antioxidants and nutrients, which offer many health benefits. �The sweetness of local watermelon makes this fruit a great summer snack for a hot day,� says Tyler Coyle, a senior at the University of Missouri�Columbia.

Blending locally grown fruits into a smoothie can make a great substitute for soda, and fresh-made guacamole contains healthy fat so it can be a healthier substitute for mayo or a sour cream-based dip. But be careful: A tablespoon of guacamole has about 94 calories. Down a bunch with chips, and you�ll go way over your recommended calorie intake for the day. For 10 healthy summer food substitutions for common snacks, see our Food Substitutes Table.

Foods to Take on the Go
Another great benefit of eating summer fruits and vegetables is that nearly all of them travel well if packed correctly. A fresh salad with fruits, nuts, avocados, and homemade vinaigrette dressing will hold its flavor, remain safe to eat even on a warm, sunny day, and make for a very satisfying meal or snack.

�It's good to remind people that food may not always be as healthy as it appears,� says Jessica Kovarik, nutrition coordinator at the University of Missouri�Columbia. �For example, a salad with a lot of full-fat dressing, dried fruit, fried chicken, and nuts plain hamburger.� Check the calorie content of all foods and look online for sites that give that information.

For those looking to utilize the grill to combine eating and outdoor activity, state nutrition specialist Dale Brigham, from the University of Missouri� Columbia, says, �Grilling locally bought vegetables along with fresh seafood is great for making homemade fish tacos that are low in fat and high in protein and fiber.�

Get to a Farmer�s Market
Be careful when shopping for fresh fruits and vegetables. Studies have shown that the nutritional content of fruits and vegetables decreases with longer storage and transportation times, exposure to air, and warm temperatures. In summertime though, buying locally grown foods from organic farms shortly after they are picked means you are getting fresh produce at its healthiest and most flavorful, provided that it has been kept cool and out of the sun. Plus, you are supporting sustainable farming practices. To find farmers markets, family farms, and other sources of sustainably grown food in your area, click here: http://www.localharvest.org/

About the Author
CHRIS STROBEL RECENTLY GRADUATED FROM THE UNIVERSITY OF MISSOURI�COLUMBIA.