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July 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!


Watermelons usually have red flesh, but some watermelons have white, yellow, orange, or even green flesh. Aside from their vibrant colors, they can also grow very big! According to Guinness World Records, the largest watermelon ever grown was grown in Arkansas by Lloyd Bright and weighed 268.8 pounds!

According to Healthline, every 2/3 cup of raw watermelon contains:

  • Calories: 30

  • Water: 91%

  • Protein: 0.6 grams

  • Carbs: 7.6 grams

  • Sugar: 6.2 grams

  • Fiber: 0.4 grams

  • Fat: 0.2 grams

Watermelons filled with nutrients, such as Vitamin C, which helps the body form collagen, and L-citrulline, which boosts levels of nitric oxide in the blood to improve exercise performance.

Check out these delicious recipes with watermelons:


Eggplants, also known as aubergines, come in all sorts of colors, such as purple, white, green, and purple with white stripes. And although they're usually considered a vegetable, they are surprisingly a fruit!

According to Healthline, eggplants are:

  • Rich in many nutrients such as Manganese and Potassium

  • High in antioxidants, helping prevent cancer and heart disease

  • High in fiber, which promotes blood sugar control

  • Very versatile! They can be roasted, grilled, sautéed, broiled, and even be cooked as Chicken Eggplant Parmesan.

If you haven't tried this recipe yet, now is your chance!


Plums are the second most cultivated fruit in the world, and they are grown on every continent expect Antarctica. Interestingly, the color "plum" was named after this fruit!

Plums provide many health benefits. They contain soluble fiber, which, aside from being cardio-protective, can help reduce bad LDL cholesterol. Consumption of whole plums is also associated with a lower risk of type 2 diabetes.

Explore their versatility with these recipes:


Summertime is almost here, and many of us are looking forward to cookouts and other social events overflowing with delicious melons of all varieties. We all know the amazing nutritional value of melons, but here are some interesting melon facts to share while chowing down at your next picnic.

  • Japan is home to the most expensive melons in the world. Yurabi King melons are grown in volcanic ash, harvested by hand, and prized for their sweetness. One melon can cost up to $10,000!

  • All varieties of melons are rich in vitamins A and C and minerals like potassium, iron, calcium, and magnesium. A one-cup serving of cantaloupe contains 108% of the recommended daily value of vitamin C!

Melons promote growth of collagen in the bones and prevent chronic disease.

Here are some recipes to try!


A raspberry is made up of around 100 drupelets, each of which consists of a juicy pulp and a single central seed. In the US, about 90% of all raspberries sold come from Washington, California and Oregon.

According to Healthline, one cup (123 g) of raspberries contains:

  • Calories: 64

  • Carbs: 14.7 grams

  • Fiber: 8 grams

  • Protein: 1.5 grams

  • Fat: 0.8 grams

  • Vitamin C: 54% of the Reference Daily Intake (RDI)

  • Manganese: 41% of the RDI

  • Vitamin K: 12% of the RDI

  • Vitamin E: 5% of the RDI

Other health benefits included are: B vitamins, Iron, Magnesium, Phosphorus, Potassium, and Copper.

Try this perfect recipe for a summer day!

Raspberry Crumble Bars


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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