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Lower Your Scale Number With These Summer Foods

By Rachel Carver

Summer is full of time outdoors and barbeques with friends. Whether you are at the lake, the park, or relaxing at home, summer is also a great time to enjoy some healthy, seasonal foods.

Summer fruits and vegetables contain high amounts of antioxidants, nutrients and water perfect for long days spent outdoors. Eating specific foods will not lead to weight loss. However, replacing high-calorie foods with low-calorie options can help you burn more calories than you consume. This is the key to successful weight loss. Choose nutrient-dense foods low in calories for healthy options to shrink your waistline.

Incorporate these foods into your diet this summer.


Berries taste great in the summer and contain fewer calories than bananas or mangos. One cup of raspberries gives you eight grams of dietary fiber, nearly a third of fiber needed by women and 20 percent of a man's daily fiber amount. All berries are high in antioxidants and Vitamins B and C.

Mix up a berry smoothie, or find a new salad recipe to try.


Juicy cucumbers are a great way to hydrate in the summer heat. One cup contains just 16 calories. Cucumbers are great additions to salads and soups. They also contain antioxidant and anti-inflammatory benefits.

Lean Protein

Protein is an important part of overall health and weight loss. Lean protein keeps you full longer and gives your meals great flavor. Chicken, fish, and lamb come packed with amino acids, such as leucine which help with maintaining lean muscle and reducing body fat. Put some meat and vegetables on the grill for some great summer meals.


It might be easy to overlook peas, but this vegetable has more iron and protein than many others. You can substitute peas for meat high in calories and saturated fat. Add some peas to your asparagus, or even throw them on a veggie pizza.


Many of us want something sweet -- such as ice cream -- in the summer heat. Peaches are healthy and can satisfy your sweet craving. One medium peach has just 39 calories and is rich in potassium and Vitamin C.


From spicy to mild -- peppers can add great flavor to your summer dishes. One medium pepper contains only 37 calories and gives you one gram of protein.

Focusing on seasonal healthy foods will keep you feeling good and satisfied with your meals. Form sustainable eating habits to fill your body with important nutrients and help lower your scale number this summer.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Rockville, Md.

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