By: Paige Valentik MPS, RD, LDN

Summer is one of the easiest times of year to eat more vegetables. Farmers markets are overflowing, gardens are producing fresh favorites, and many vegetables are at their peak flavor. While most people think about vegetables as a side dish at dinner, summer is the perfect opportunity to enjoy them throughout the day.

Vegetables provide important nutrients like fiber, vitamins, minerals, and antioxidants that support everything from digestive health to heart health. They can also help keep you hydrated during warmer weather since many vegetables contain a high percentage of water. If you’re looking to improve your nutrition this summer, challenge yourself to think beyond the dinner plate and find new ways to include vegetables at breakfast, lunch, and snack time.

One easy and unexpected place to add vegetables is breakfast. Try blending a handful of spinach into a fruit smoothie. The mild flavor virtually disappears, but you’ll add nutrients like folate, vitamin K, and antioxidants to start your day. Another option is adding diced peppers, spinach, or tomatoes to scrambled eggs or an egg casserole. Breakfast is often lacking in vegetables, making it a great opportunity to boost your intake.

A second strategy is to make vegetables the star of your snacks. Instead of reaching for chips every afternoon, create a colorful snack box with cucumber slices, snap peas, mini sweet peppers, and a favorite dip like hummus or Greek yogurt ranch. The crunch can be just as satisfying as processed snack foods while providing fiber and hydration that help keep you feeling full.

Finally, think about adding vegetables to your lunch in creative ways. One simple idea is to build a “veggie-first” wrap. Start with a whole-grain tortilla and load it with shredded carrots, cucumbers, spinach, roasted peppers, and a lean protein. You can also toss extra vegetables into pasta salads, grain bowls, or sandwiches. The goal isn’t necessarily to eliminate other foods—it’s simply to make vegetables a more noticeable part of the meal.

Summer produce won’t be around forever, so take advantage of the season. By adding vegetables at breakfast, snack time, and lunch, you’ll naturally increase your intake without feeling like you’re forcing yourself to eat another side salad at dinner. Small changes throughout the day can make a big difference in helping you reach your nutrition goals.