Healthy Summer Snacking

Summer involves lots of running around and eating on the go! Many snack options on the market are high in excess sugar and carbohydrates and low in nutrients. This can make it tricky to know how to stay properly fueled and hydrated for vacations, days at the pool, and summer sports leagues.

Follow along as Megan Stanley, MS, RD, LDN, shares tips for healthy on-the-go summer snacking!

For quick, easily digestible energy, reach for carbohydrates from fruits, vegetables, and whole grains. When constructing a fulfilling snack, turn to protein, healthy fats, and fiber to feel fuller longer and provide slow-digesting energy. Pairing a carbohydrate with protein or healthy fat makes for a balanced snack with all the necessary nutrients to help you keep up with your active summer schedule!   

Need some guidance? Try choosing one item from each of the lists below: 

Carbohydrate foods:

  • Pretzels
  • Crackers
  • Fruit
  • Rice cakes
  • Juice

Protein and healthy fat foods:

  • Cheese sticks
  • Nut butter
  • Nuts
  • Hummus
  • Jerky

In a rush? Reach for sandwiches, drinkable yogurt, or nutrient-rich bars made with whole ingredients to get all these benefits in a single snack! 

Don’t neglect the importance of proper hydration as you plan your snacks. Click here for a breakdown of fluid recommendations and try to incorporate fluids as you plan your snacks each day. This may mean adding a bottle of water as part of your snack. You can also look to fresh produce, as most fruits and vegetables are made up of over 80% water and contain vitamins and minerals as an added bonus! Preparation is key, so pre-wash and cut your produce ahead of time, so it is easy to grab it and go on a busy day! 

If you have questions or are interested in learning more about nutrition topics, email your inquiries and suggestions to