The summer season offers a plethora of fresh foods for our enjoyment. What a great time to train ourselves to eat healthy.

When my clients want to make a healthy change in their lives, one thing I ask them to consider is, "If the sun don't feed it, you don't need it."

Simply put, we should avoid processed foods and instead eat sun-fed, energy-rich foods, such as fruit, vegetables and whole grains. Here's a look at a few of the benefits of choosing these foods.

First, replace processed, white flour with whole grains.

The USDA Food Pyramid suggests that grains should make up the largest part our diet.

They recommend that we consume at least three ounces of whole grain products daily. Grains grows in fields, deriving energy directly from the sun. Whole grains are available in breads, pastas and cereals. They help improve digestive system efficiency, and research is reporting that they play a role in reducing the risk of coronary heart disease. Try switching from white bread to sun-fed whole grain bread.

• Fresh fruits and vegetables are in abundance at grocery stores and farmers' markets all summer long.

   

  Studies suggest that our mood actually can change based on the color composition of food on our plates.

  Milk, chicken, white rice and bread make a bland assortment. Picture instead fresh strawberries, kiwis and grapes on a bed of spinach with walnuts sprinkled on top. Now that's a high-energy alternative that will wake up the senses and brighten your mood.

  When we see and eat brightly-colored, sun-fed foods, our bodies respond positively. Fruits and vegetables also provide fiber, which makes us feel full.

   

• Nuts, beans, fish and poultry round out healthy meals by adding protein for real nutritional benefit.

   

  To help our body process food efficiently and aid in muscle recovery from exercise, we need protein. Raw nuts, beans, fresh fish and organically-raised poultry are great additions to a meal.

  We require roughly a fist-sized serving of protein with each meal. For a quick summer dinner, try a Cornish game hen with a raspberry vinaigrette salad. Be sure to select dark greens and bright raspberries.

  When using beans in your recipes, avoid canned varieties with added sugar and sodium. Read those labels carefully.

   

• Walk to a market.

   

  Enjoy the fresh air and a walk by shopping at local farmers' markets for fresh food selections.

   

• In the grocery store, be a label reader.

   

  Give your body the respect it deserves by carefully examining what you put into it. The Internet offers great Web sites for healthy recipes with a full nutritional accounting of ingredients. Add fresh herbs and spices to fish and poultry recipes.

   

• Have fun with these changes.

   

  Invite friends over for a healthy barbecue and add a game of volleyball or badminton.

  Stay committed to your wellness goals and you will succeed. Ensure that your foods have soaked up healthy sun rays, providing you with extra energy for summer's many activities.

  Troy Fontana is the owner of Fontana Fitness in Sparks. For more assistance, contact him at 331-6918 or via e-mail at getfit@fontanafitness.com