The Best Healthy Summer Foods for Seniors

August 22, 2023

The Best Healthy Summer Foods for Seniors

As you get older, your nutritional needs change. For example, your metabolism slows down, so you don't need quite as many calories as you did in your 20s and 30s. Even though you need fewer calories, you may need more vitamins and minerals to fight off infections and maintain your bone and muscle mass.

One of the best things about summer is that it's much easier to find high-quality produce packed with the nutrients you need to stay healthy. Delight your palate — and your waistline — with these summer favorites.


If you're looking to increase your water intake and get more nutrients, you can't go wrong with tomatoes. These versatile fruits are packed with flavor, but they're also low in calories. Tomatoes are also loaded with vitamin C and lycopene, two nutrients you need for a healthy immune system.

Once you're all settled at your Independent Living community, get into the habit of eating tomatoes at least a few times per week. Add cherry tomatoes to a salad, slice up a large tomato for sandwiches or try a recipe for Caprese chicken, which combines juicy tomatoes with chicken, fresh mozzarella cheese and basil.


There's a reason juice drips down your chin when you bite into a slice of watermelon: It's loaded with water. That makes it one of the most refreshing and hydrating summer foods available. It also has vitamin C, magnesium and potassium, making it easier to meet your nutritional needs. Increase your watermelon intake by adding it to fruit salads, blending it into smoothies, grilling it or making a sweet salsa to go with grilled chicken.

Citrus Fruits

Lemons, limes and oranges are packed with essential nutrients. They're also extremely versatile, appearing in everything from fruit smoothies to grill marinades. As an added bonus, citrus juice makes a great substitute for table salt, as it's acidic enough to bring out the flavors in chicken, fish and other foods. Using less salt makes it easier to control your sodium intake, which is especially important if you have high blood pressure, heart disease, kidney disease or diabetes.


Raspberries are known for their vitamin content, but what you may not know is that they're also a great source of fiber. Most adults need about 25 to 35 grams of dietary fiber per day, but many people fall short of this goal. A serving of just 20 raspberries has nearly 2.5 grams of fiber, making it much easier to get the fiber you need to stay healthy. Fiber helps regulate your blood sugar, keeps your cholesterol level in check and plays an important role in digestive health.

Enjoy Fresh Foods All Summer Long

Sun City, Arizona, is home to some of the freshest summer produce in the country. At Royal Oaks, we offer elegant meals tailored to your nutritional needs and personal preferences. Schedule a tour to learn more about how we help residents get the nutrients they need to stay active at all life stages.

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