Healthy eating gets easier in the summer since there are so many fruits in season that can be made into healthy desserts or enjoyed as snacks. Eating fruit is a good way to satisfy a sweet tooth.

Healthy Eating with Fruit

Eating fruit each day has a multitude of health benefits. The U S Dietary Guidelines recommend a minimum of 1.5 cups for women and 2 cups for men daily.

The natural antioxidants in fruits and vegetables help keep your body working at its best. Consuming a diet that meets your daily recommended amount of fruits and vegetables is one of the best ways to give your body a strong defense against disease.

Fruits and vegetables are protective to health as they’re helpful at reducing the risk of coronary heart disease, stroke and some cancers. They’re also low in calories, which helps prevent obesity, which can lead to type 2 diabetes, cancer and cardiovascular disease.

Healthy Eating with Peaches

Peaches are one of my favorite summer fruits. Not only are they sweet and juicy, but they’re also very nutritious.

One raw medium peach has only 50 calories, is almost fat-free and provides a gram of fiber and protein. One peach provides 6% of your daily vitamin A needs and 15% of daily vitamin C needs.

More Health Benefits of Peaches

Here are some of the health benefits of eating peaches:

  • Peaches are low in calories and contain no saturated fats.
  • They are packed with numerous health promoting compounds, minerals, and vitamins.
  • They are a good source of antioxidants and vitamin C. Consumption of foods that are rich in vitamin C helps a person develop resistance against infections and helps to eliminate harmful free radicals that cause certain cancers.
  • Peaches also provide a good source of vitamin-A and beta-Carotene. These vitamins protect against lung and oral cancers.
  • They also contain many vital minerals such as potassium, fluoride and iron. 
    Potassium helps regulate heart rate and blood pressure. Helps prevent cavities and iron is required for red blood cell formation. 
  • Peaches also provide lutein, zeaxanthin and beta-cryptoxanthin, which help to act as protective scavengers against free radicals and play a role in promoting healthy aging.

Grilled Balsamic Peaches

Focus on healthy eating this summer, by trying some grilled fruit recipes. This is the perfect summertime dessert. It also makes a good side dish for grilled pork tenderloin.

Ingredients (makes 4 servings)

  • 4 peaches, halved and pitted
  • 1 tablespoon olive oil
  • salt and ground black pepper to taste
  • 1/4 teaspoon Cajun seasoning
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon chopped Italian flat leaf parsley
  • 4 sprigs Italian flat leaf parsley, for garnish


  1. Preheat grill for high heat for 10 minutes.
  2. Place olive oil in a bowl. Add peach halves and toss to evenly coat with olive oil. Season with salt and pepper.
  3. Cook the peaches, flesh side down, on preheated grill until slightly charred, 4 to 5 minutes. Remove from the grill and dust with Cajun seasoning.
  4. Cut halves into 1 inch-thick slices.
  5. Place halves in a bowl; add vinegar and parsley, tossing peaches to coat evenly.
  6. Place on a serving platter and garnish with sprigs of parsley.

Nutrition (per serving)

Calories         43

Fat                  3.6 g

Carbs             2.5 g

Protein           0.9 g

Click here for this healthy eating recipe.