1. Strawberries: Low in calories but high in cholesterol-reducing soluble fiber pectin, strawberries support heart health. They are also rich in vitamin C; one cup provides 100% of the recommended daily amount.


2. Blueberries: Often called a "power food," blueberries are among the best sources of antioxidants. They are high in anthocyanins, which help prevent heart disease and cancer while improving memory and brain function.


3. Blackberries: With many tiny seeds, blackberries are excellent soluble and insoluble fiber sources. They also contain ellagic acid, which has cancer-fighting properties.


4. Raspberries: These tiny red berries contain vitamin C, folate, iron, and potassium. They are also a good source of insoluble fiber to prevent constipation and soluble fiber to help control cholesterol levels.

1. Honeydew Melon: One cup of cubed honeydew provides 34% of the recommended daily vitamin C intake. It also contains high levels of potassium, promoting healthy blood pressure.


2. Watermelon: A top dietary source of lycopene, an antioxidant linked to cancer prevention and treatment, watermelon is also rich in amino acids that promote cardiovascular health. A 10-ounce wedge offers about 1/3 of the daily value of vitamins A and C.


3. Cantaloupe: An excellent source of beta-carotene and vitamin A, cantaloupe supports healthy eyesight and prevents cataracts. It is also high in vitamin C and antioxidants, which help fight free radicals and boost the immune system.F

Add More! Expand Your Summer Palette With These Nutritious Fruits and Vegetables:

• Apricots: High in vitamins A and C, apricots are perfect for snacking or adding to salads.


• Cherries: Packed with antioxidants, cherries help reduce inflammation and promote heart health.


• Nectarines: These juicy fruits are rich in vitamins A and C, potassium, and fiber.


• Plums: A great source of vitamin C and fiber, plums can be enjoyed fresh or dried as prunes.


• Figs: High in fiber, calcium, and iron, figs make a delicious addition to sweet and savory dishes.


• Zucchini: Low in calories and high in vitamin C and manganese, zucchini is versatile for grilling, roasting, or adding to salads.


• Bell Peppers: Available in various colors, bell peppers are rich in vitamins A and C and add a crunchy texture to any dish.


• Corn: Sweet and satisfying, corn is a good source of fiber, B vitamins, and essential minerals.


• Radishes: These crunchy, spicy vegetables are low in calories and vitamin C.


• Green Beans: Packed with vitamins A, C, and K, green beans are a nutritious and versatile summer vegetable.

1. Watermelon Slushies: Blend frozen watermelon chunks with a splash of lime juice for a hydrating and refreshing slushie.


2. Fruit and Yogurt Parfaits: Layer Greek yogurt with fresh or frozen fruits and a sprinkle of granola for a quick and nutritious parfait.


3. Coconut Water Ice Pops: Pour coconut water into popsicle molds with slices of kiwi, strawberry, or mango for a hydrating and refreshing treat.


4. Freeze the Fruit! Freeze pineapple rings for a tropical, sweet, and tangy snack, kiwi slices for a tart and refreshing treat, or peel and freeze orange segments for a juicy and refreshing snack. Another simple and classic frozen fruit tradition is freezing grapes or berries for a bite-sized and refreshing, delicious snack.


5. Chilled Edamame: Lightly salt and chill edamame pods for a protein-packed, refreshing snack.


6. Pineapple and Mango Salsa : Mix fresh pineapple and mango chunks with lime juice and mint for a cool and flavorful salsa.


7. Avocado Smoothie Pops: Blend avocado with honey and lime juice, then freeze in popsicle molds for a creamy and refreshing treat.


8. Iced Green Tea with Lemon and Mint: Brew green tea, chill it, and add lemon slices and mint leaves for a refreshing drink.


9. Cucumber and Mint Water: Infuse water with cucumber slices and fresh mint leaves for a refreshing, hydrating drink.


10. Berry and Chia Seed Pudding: Mix chia seeds with almond milk and fresh berries, then chill for a nutritious and cooling pudding.


11. Frozen Coconut Bites: Blend shredded coconut with a bit of coconut milk, roll into balls, and freeze for a tropical treat.


12. Iced Herbal Tea Popsicles: Brew your favorite herbal tea, add a bit of honey, pour into popsicle molds, and freeze for a refreshing treat.


13. Frozen Acai Bowls: Blend acai puree with your favorite fruits, freeze, and top with granola and fresh fruit for a nutritious and cooling bowl.


14. Homemade Fruit Smoothie Popsicles: Make your favorite smoothie and pour it into popsicle molds or cups with popsicle sticks for a delightful frozen treat.


15. Frozen Banana "Ice Cream": Mash bananas, freeze them, and then blend for a creamy, guilt-free ice cream alternative.

• 4 boneless, skinless chicken breasts


• 1/2 cup low-sugar BBQ sauce


• 1 lime, juiced


• 1/2 teaspoon chipotle powder


• 3 bell peppers (variety of colors), sliced


• 1 large red onion, sliced


• 1 pound red potatoes, cut into small chunks


• 2 cups fresh pineapple chunks


• 2 tablespoons olive oil


• Salt and pepper to taste


• Optional: fresh cilantro for garnish

Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College.  She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007.  In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management. 

Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community.  Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home. 

Stephanie and her family reside in Katy, Texas