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August Seasonal Eating Guide

Monthly dining tips curated by the Vizer team to help you live, eat and shop healthfully.

One of the most actionable ways to promote community-wide health is adopting a seasonal eating routine.

Although a buzzy-word, the concept of eating locally grown, recently harvested produce dates back through all of human agricultural history. Before you could shop for all of your ingredients at a local grocery store 365 days a year, societies relied on what food was environmentally available to meet nutritional needs.

Not only is eating what's in season shown to increase the nutrient density of your diet, but it also supports local food systems and ecological farming practices!

A good example of local food sourcing at work is the relationship between local farmers and charitable food distributors. Through food system partnerships, Food Banks across the country are able to source surplus nutrient-dense produce for populations in need.

This farm-to-table distribution approach increases the health profile of the foods served, while also minimizing the need for long-distance transport.

Check out our recommendations for your July shopping list!


Apricots are round and yellow, and they look like a smaller version of a peach but share the tartness of purple plums. They are also very nutritious, high in antioxidants, and may promote eye health.

According to Healthline, 2 fresh apricots (70 grams) provide:

  • Calories: 34

  • Carbs: 8 grams

  • Protein: 1 gram

  • Fat: 0.27 grams

  • Fiber: 1.5 grams

  • Vitamin A: 8% of the Daily Value (DV)

  • Vitamin C: 8% of the DV

  • Vitamin E: 4% of the DV

  • Potassium: 4% of the DV

Check out these delicious recipes with apricots:


Grapes come in all sorts of colors, including green, red, black, yellow and pink. Whether you eat them raw or use them in wine production, grapes are an amazing fruit. Knowing a few facts about grapes can help you impress friends at your next wine tasting or choose the best bunch during your trips to the supermarket.

According to Well + Good, grapes are:

  • Rich in many nutrients such as Polyphenols, which lower risk of heart disease

  • A good source of Vitamin K, an important nutrient for blood clotting and bone health

  • High in potassium, which helps regulate blood pressure

  • Very versatile! They can be consumed raw, as raisins, and even as wine!

If you haven't tried making your own grape juice yet, now is your chance!


The cantaloupe is a juicy, orange summer fruit that’s related to the watermelon and honeydew melon. It also belongs to the same plant family as cucumbers, pumpkins, and squashes.

Cantaloupe’s impressive lineup of nutrients is involved in promoting health in a number of ways. Eating more foods high in beta-carotene and vitamin C help lower risk of both heart disease and cancer. Not only nutritious but also delicious, cantaloupe is a great addition to any meal or snack. Cool and refreshing, it can wrapped with Prosciutto as an appetizer, eaten as a Spiced Tea Loaf, or even consumed as a refreshing summer Margarita.


Popcorn, corn tortillas, corn flakes, corn syrup. You name it; corn is extremely versatile! In fact, corn is America's number one field crop, leading all other crops in value and volume of production. They can be steamed, grilled, boiled, roasted, or even popped!

  • Corn is typically yellow but comes in a variety of other colors, such as red, orange, purple, blue, white, and black. They are also very nutritious.

According to Healthline, for every 3.5 ounces (100 grams) of boiled yellow corn:

  • Calories: 96

  • Water: 73%

  • Protein: 3.4 grams

  • Carbs: 21 grams

  • Sugar: 4.5 grams

  • Fiber: 2.4 grams

  • Fat: 1.5 grams

Here are some recipes to try!


Follow along monthly for updated seasonal eating tips and recipe suggestions. If you make your own recipes from these suggestions, tag #vizerexplore and @vizerapp on social so we can share your creations!

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