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Get your summer eating back on track with these healthy tips

July 22, 2021
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Eating healthy is important, but can be a daunting endeavor when you are not sure where to start. Perhaps you have heard the phrase, “Eat the Rainbow”? Today, we are going to help you decipher what exactly that means with some healthy eating tips and a recipe.

Eat the Rainbow

The first step toward healthier eating is to eat the rainbow. “Eat the Rainbow” means just that – try to eat foods in every color of the rainbow each day – orange, green, yellow, purple/blue and red. Colorful foods contain more nutrients than the foods you find in shades of white and brown.


  • Mango
  • Apricots
  • Carrots
  • Pumpkins
  • Squash
  • Sweet Potatoes
  • Oranges
  • Peaches


  • Spinach
  • Asparagus
  • Avocado
  • Limes
  • Green Beans
  • Lettuce
  • Celery
  • Cucumbers


  • Pineapple
  • Lemons
  • Corn
  • Cantaloupe
  • Bananas
  • Cauliflower
  • Jicama
  • Mushrooms
  • Onions


  • Blackberries
  • Blueberries
  • Plums
  • Olives
  • Cabbage
  • Eggplant


  • Apples
  • Cherries
  • Cranberries
  • Beets
  • Peppers
  • Radishes
  • Tomatoes
  • Raspberries
  • Watermelon

6 Healthy Eating Tips

Now that you have some ideas of healthy foods, here are some tips to help you incorporate them into your daily life.

1. Take advantage of fresh produce during the summer

Visit farm stands near your home to choose items fresh off the fields to incorporate into your meals.

2. Have fewer sweets and treats

You don’t have to cut them out entirely, but stick to one or two you can’t live without to have once a week.

3. Make a plan when traveling

Traveling on vacation or going to a family barbeque can seem like a difficult situation to get your fruits and vegetables in. With some advance planning, such as finding a grocery store or healthy restaurants close to your vacation destination, or bringing a healthy side dish to a barbeque that you can eat with your hamburger and potato salad helps you stay on track.

4. Read labels

Make a habit of reading labels. Avoid labels with high calories, sugar and sodium.

5. Prepare snacks

Plan and pack healthy snacks in advance. Examples include low-fat yogurt, vegetables and hummus dip, and fruit and nuts.

6. Drink water

Water not only helps you stay hydrated and has zero calories, but it also keeps you refreshed and less likely to feel as hungry throughout the day.

Try making a summer smoothie

Baystate Health’s Kara Swain of the Baystate Medical Center Pediatric Weight Management program and Ruth Kirschner, an Outpatient Clinical Dietician, share a healthy smoothie recipe you can try at home this summer.

Power Gold Smoothie Recipe

Ingredients (for 1 8oz. serving):

  • 1 medium carrot
  • 1/2 cup of mixed frozen tropical fruit, such as mangos, pineapples or coconuts
  • 1/2 cup milk or dairy alternative such as almond, oat or coconut milk


  • Blend carrots with milk until smooth in a blender
  • Add in frozen fruit and blend again until smoothEnjoy!

Try out other healthy recipes.

The MIGHTY Program

Eating healthy is not only important for adults, but especially important for children to develop healthy lifetime habits and prevent serious health problems down the road.

For additional resources and help eating healthy and weight management for your child, Baystate has partnered with the YMCA to establish the MIGHTY program. MIGHTY stands for Moving, Improving, and Gaining Health Together at the YMCA.

Learn more about the Mighty Program.

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