At PrimaFoodie, we think of summer as a love song to our core belief: that the best foods are the ones in season, hyper-local, and plucked straight from the garden. With the bright stone fruits and juicy tomatoes abounding, it’s hard not to lean into a diet that’s clean, nutrient-dense, and environmentally sound this time of year. Eating this way may not be feasible every day, but this season makes doing it easier—which makes it the perfect time to create healthy habits.

Here are our favorite fundamental truths of summer—destined to be interpreted and carried forth in every season.

#1: Fruit Is Nature’s Candy
Summer is the time of stone fruits, like nectarines and peaches. And bright berries. And the sweetest melons. This season shows us there’s zero need for added sugars—ever. We rely on these peak season fruits to sweeten a breakfast chia seed pudding or fresh smoothie, or for a perfect mid-day snack.

#2: Hydration Is Everywhere
We know we need to stay hydrated to remain in good health. But how we hydrate doesn’t need to solely come from drinking the suggested ounces of water per day. Fresh vegetables and fruits are viable sources of hydration. In particular, summer-ripe watermelons and cantaloupes hold high concentrations of water (called gel water), along with essential minerals, making them an ideal way to quench our cells through the day.

#3: Lettuces Are Peaking
In our minds, little is better than a bowl of tender summer greens dressed lightly with fresh olive oil and lemon. This almost tastes like the sun—and these lettuces are everywhere this time of year. Lean into whatever organic greens are at your local farmers market right now and make those the center of your next meal, pairing with a small side of local protein.

#4: Zoodles for Days
That sauce you’re craving? It’s better on top of bright summer squash or zucchini, both of which are at peak right now. Make noodles out of these vitamin-rich vegetables, making sure to only quickly blanch them so they carry an ‘al dente’ firmness to hold up to your favorite sauce.

#5: You Say Tomato
And speaking of the perfect sauce: Sauté a few cloves of fresh garlic, basil, and summer heirloom tomatoes. This is the season’s goldmine.