Summer is a time to explore new places, try new activities, and have late nights with friends. Longer summer days filled with fun and the sun requires you to find ways to refuel your body. Processed foods, candy, or other not as nutritious snacks are commonly packed for summer activities. Healthy snack options fuel the body while increasing your nutrient intake and supporting health. Finding healthier summertime snacks can ensure a delicious and nutritious way to keep your energy up.
As a Nutrition and Dietetics student, I recognize that the nutritional value of a snack is particularly important as it impacts one’s health. Nonetheless, a healthy snack should, simultaneously, be enjoyable and align with your personal and cultural preferences, budget, and time constraints. Here are my top ten healthy summertime snacks for you to pack on your next adventure.
Top Ten Healthy Summertime Snack Ideas
Protein Bar
Protein bars are perfect for on-the-go munching! A protein bar is an easy and convenient snack offered in several assorted flavors. Not only this, but it is packed with protein, meaning it helps keep you fuller for long summer days. With roughly 10-20 grams of protein per bar, you’ll get a nice dose of protein in a convenient snack. For perspective, 20 grams of protein is roughly the same amount as 3 ounces of grilled steak.
Pro Tip: Be sure to check the labels and avoid protein bars with a lot of added sugars.
Hummus dip with Veggies
Hummus is a dip made with chickpeas and tahini. Tahini is a good source of healthy fat and chickpeas have protein and fiber. You can pair it with a vegetable of your choice, such as celery, carrots, and bell peppers. The fiber bonus from the chickpeas and veggies helps to keep you full and aids in digestion.
Pro Tip: Make homemade hummus, since store bought hummus may contain higher levels of sodium. It’s easier than you think! Check out this recipe: Hummus
Electrolyte Hydrating Slushie
What is better than a slushie to keep you refreshed during the summer? An Electrolyte Hydrating Slushie! By making a slushie using Hydration and Electrolyte powders, you can stay cool and hydrated under the hot summer sun.
Pro Tip: Risk of dehydration significantly increases during summer, be sure to stay hydrated!
Trail Mix
Trail mix is a mixture of nuts, seeds, dried fruit, and other fun stuff you want to include. It is a great source of antioxidants, healthy fats, protein, and fiber. The combination of fat and protein will fill you up and provide sustainable energy. The best part about this snack is that it is customizable, and you can make it fun by adding almonds, dark chocolate, granola, you name it! My favorite combination is almonds, cashews, granola, and M&Ms.
Pro tip: Be mindful of dried fruit in some trail mixes as they might contain added sugars. Read the food label to see if sugar has been added!
Protein Chips with a Dip
Pair your favorite salsa or dip with protein chips of your choosing, for a healthier alternative to traditional potato chips. This is an easy but popular snack that requires little effort. By incorporating protein chips, it increases satiety and feelings of fullness for a longer time. The array of chips allows you to bring different flavors into snacking. One of my personal favorite pairings is the chili lime flavor chips with fresh guacamole.
Pro tip: If you’re making your own dip, swap out ingredients like sour cream with plain Greek yogurt for a more nutritional value.
Fruit Skewers
Fruit skewers are essentially just that… a skewer loaded with fruit! This refreshing snack provides vitamins, antioxidants, fiber, and even some hydration! Pick your favorite variety of fruits and put them on a skewer. This is a fun and colorful way to eat the rainbow.
Pro Tip: Check out the seasonality of fruits to see which fruits are in season. In season fruit will be fresher, full of flavor, and tends to be cheaper. Fruits that are in season during summer include berries, cherries, and watermelons, among other delicious produce.
Frozen Yogurt Bark with fruits
This easy-to-make delight is a great and refreshing summer snack because it is a sweet treat to help satisfy your cravings while nourishing your body. By adding different toppings, like granola or fruits, you can give this snack more flavor, texture, and nutritional value!
Pro Tip: You can alternate different yogurt flavors and different toppings to personalize the yogurt bark to your liking.
Beef sticks
Beef Sticks are a convenient grab-and-go snack that can be easily taken anywhere. This snack is a great source of protein, which will help keep you fuller for those long summer days. Just be aware of added sugars.
Pro Tip: Beef sticks have a long shelf life, meaning no refrigeration is required so you can throw them in your backpack for your days visiting amusement parks or going hiking!
Super Greens Popsicle
Cool down this summer with a popsicle with super greens. This popsicle will keep you cool and provide you will your daily greens, by incorporating green food blends into the popsicle mixture. Green food blends provide antioxidants that support good health. Antioxidants help minimize cell damage from free radicals that promote cellular aging.
Pro Tip: Make your own popsicles and add in a scoop of your favorite greens to boost your antioxidant intake.
Check out: High Protein Berry Popsicle Recipe
Protein Milkshake
Enjoy a hot summer day while sipping on a healthier alternative to an ice cream milkshake. By adding protein powder to your milkshake, you increase the protein, which satisfies you for a longer time. Additionally, you can add extra flavor with the array of protein powder flavors you have to choose from.
Pro Tip: Add fruit, like bananas or strawberries, to give the milkshake more flavor and even more nutrients!
Read more: Best Protein Powders of 2023
Remember, the key for a healthy summertime snack is for it to be enjoyable and nourishing while still aligning with your personal and cultural preferences, budget, and time constraints. Whether you are lounging in the pool or camping, these snacks will keep you refreshed and energized to allow you to get the best of this summer!
