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Diet Diva
Diet Diva

Get advice on healthy eating, nutrition, and weight loss from expert dietitian Tara Gidus. 

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Simple Summer Eating

a summer saladThe best part of the year and my favorite time of the year is finally here! That’s right …it’s summer time. Warmer temperatures mean more days spent outdoors, more pool days with the kids, backyard BBQ’s, vacations, and many other social events that often revolve around food. All of these opportunities offer plenty of opportunities to eat and may not always be friendly to those watching their bikini bodies!

While many times we can succumb to splurges on unhealthy foods, the warmer weather months also offer a variety of in season fruits and vegetables to snack on. By substituting and making a few slight changes to our pool side spread or backyard party menus, summer time can be an ideal time to lose weight and keep it off. Check out this clip from my recent appearance on The Daily Buzz national morning TV show and read on to see some of my favorite foods and recipes to snack on this summer!


One of my favorite fruits for the summer is mango.  While we can get most produce year-round, it is mango season and they’re typically on sale in these summer months. Mango soup and mango BBQ pizza can be great snack or meal items to offer at your next get together!

The fresh flavor of mangos is a satisfying and wholesome choice—nutrient rich with vitamins C and A, and naturally free of fat, cholesterol and sodium

Peppers and Tomatoes

Both peppers and tomatoes are both excellent sources of Vitamin C, which helps boost our immune system to fight off those dreaded summer colds.  Tomatoes are a good source of lycopene as well as potassium and folate, all nutrients which are good for the heart. Check out this fantastic bean and pepper salad recipe from Cabot to serve pool side!

Jicama, Radishes, and Avocado

Jicama and radishes provide a crunchy texture, while providing fiber and vitamin C.  Avocados have nearly 20 vitamins and minerals and contain good monounsaturated fats.  They give that nice creamy texture to sandwiches or salads.


Everyone loves a summer salad.  But, this summer, Dole is out to take America’s love for salads even further with the concept of Salad’tude, the idea that you can get a little indulgent with your salad.  I made this Extra Zesty Insalata Caprese using the Dole Extra Veggie with Grape Tomatoes the other day and it’s fantastic!  If you want to impress your guests with a gorgeous looking salad (and tasty, too!) check out this Layered Watermelon, Tomato, Mixed Green and Feta Salad.

Dole created the Salad Circle, a new, members-only online community where salad lovers can swap recipes, receive exclusive offers, plan the ultimate salad dinner party and chat with noted food and cooking experts – all at the click of a mouse button.  To join for FREE, go to www.dole.com/salads.

Chips and Dip

Chips and dip are perfect for summer get-togethers whether it’s in your backyard or at the beach!  Use produce that’s in season like tomatoes, corn, and zucchini.  Salsas are super simple and take seconds to make.  

Tostitos Scoops tortilla chips are perfect for any party, and they’re made with only 3 simple ingredients – corn, oil and salt! And SunChips multigrain snacks pack 18 grams of whole grains per tasty serving. 

What’s your favorite summer time snack?

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Tags: Cooking Healthy

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About the Author


Tara Gidus is a nationally recognized expert and spokesperson on nutrition and fitness.

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