Seasonal summer snacks and suggestions for people on the go!

It’s summer – that amazing time of year when fresh produce is plentiful. Better yet, many of summer’s fruits and vegetables are brimming with health benefits. We are going to highlight just a few of our seasonal favourites and why they are a particularly good choice.

	Plums Plums are not only delicious and juicy, but also have a low glycaemic index, so eating them can help to control your blood sugar and reduce the risk of type 2 diabetes. Plus, plums are low in kilojoules and contain numerous health promoting compounds, including antioxidants, minerals, and vitamins. These compounds can help to manage high blood pressure and reduce your stroke risk.
	Apricots Eating apricots often is a great way of protecting yourself from a wide variety of health conditions, including atherosclerosis, heart attacks and strokes. They’re high in vitamin C, as well as potassium and dietary fibre, which all contribute to good cardiovascular health.
	Corn Corn contains many minerals which benefit the body in a number of ways. One of these is the trace mineral selenium which protects against oxidative cell damage and infection. Corn is also high in phosphorus (essential for regulating normal growth, bone health and optimal kidney functioning), as well as magnesium, which is necessary for maintaining a normal heart rate and for increasing bone strength.
	Red onions Red onions are rich in essential nutrients as well as phytochemicals that provide long-term health benefits. Include red onions in your diet to help reduce your risk of chronic disease. Pungent yet flavourful, red onions can be enjoyed in any meal, including salads, sandwiches or soups.
	Baby marrows Rich in many essential nutrients, baby marrows contain vitamin C, an antioxidant that not only helps to reduce free radicals in the body, but also helps to create collagen. Collagen is what our blood vessels, cells and muscles are made out of, so eating baby marrows regularly contribute to cellular health.

The key is smaller, healthier portions from each food group

When deciding to change your eating habits, try these five helpful tips.

Plan ahead
Five meals a day translates into breakfast, lunch, dinner and two snacks. To do this right, you need to plan to have food ready for all meal and snack times. Remember to schedule eating about every two to three hours.

Stock up with the right stuff
The fact is that you’re going to eat whatever food is closest. So make sure to stock up on veggies, fruit, healthy carbs, lean proteins, and fat-free dairy products.

Go for taste
Choose snacks that will sustain you and taste good because healthy food doesn’t have to be boring – it can be satisfying.

Whip up a smoothie
Blend fruit, milk and yogurt for a filling snack that is packed with vitamins, fibre, protein, and calcium.

Combine carbs and protein to stay full for longer
Try wholewheat toast with nut butter or a hard-boiled egg, whole-wheat pasta with olive oil and shredded tuna, or oatmeal with fresh fruit and milk.

For more tips on healthier eating options, check out nutrition resource section here.

References:

Care2, Plum Crazy! 8 Health Benefits and Fascinating Facts, viewed 23 November 2016, from
http://www.care2.com/greenliving/plum-crazy-8-health-benefits-and-fascinating-facts.html

LEADSA, Seasonal fruit and vegetables in South Africa, viewed 23 November 2016, from
http://www.leadsa.co.za/articles/7258/seasonal-fruit-and-vegetables-in-south-africa

Organic Facts, Health Benefits of Apricots, viewed 23 November 2016, from
https://www.organicfacts.net/health-benefits/fruit/apricots.html

Organic Facts, Health Benefits of Corn, viewed 23 November 2016, from
https://www.organicfacts.net/health-benefits/cereal/health-benefits-of-corn.html

SFGATE, Is Red Onion Good for You?, viewed 23 November 2016, from
http://healthyeating.sfgate.com/red-onion-good-you-2763.html

StyleCraze, 10 Amazing Health Benefits of Marrow Vegetable, viewed 23 November 2016, from
http://www.stylecraze.com/articles/health-benefits-of-marrow-vegetable/

U.S. Department of Health & Human Services, National Institutes of Health: Office of Dietary Supplements, Selenium Dietary Supplement Fact Sheet, viewed 23 November 2016, from
https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/

WebMD, How to Eat 5 Small Meals a Day, viewed 23 November 2016, from
http://www.webmd.com/diet/features/the-five-meal-plan-health-fitness