10 Refreshing Snacks to Try This Summer

The temperature is climbing, school is out, and the beach and pool are becoming our favorite places to be.  But with all this fun in the sun, we can’t forget to fuel our body with refreshing and energizing snacks.  

First, what is a snack?

There are two essential factors that make up a snack.  They are a protein source and a carbohydrate. The reason we want both of these sources in our snack is that the combination keeps you feeling fuller longer. By doing so you can get to your next meal without be hangry or ravenous (eating anything in sight like the cookies on the counter!).  Bonus: If you can include a healthy fat choice that makes it even better!  

Some examples of protein sources that come to mind are: meats, poultry, fish/seafood, nuts and nut butters, beans and dairy products.  Now carbohydrates cover a wide range of food items.  Some examples of carbohydrates are: all our fruits, starches like bread, pasta and rice, starchy vegetables like squash, potatoes and corn, beans and dairy products. 

As you can see here, some protein sources are also carbohydrates so that’s a win win right there! 

What do snacks do for our body? 

Like what I mentioned before they can keep us feeling fuller longer, but they also can keep our blood sugars in check (no one wants to run through summer feeling light headed because they waited too long to eat right?), and boost our energy (maybe the afternoon coffee isn’t the answer…).  

Snacks can also help us reach the proper serving sizes of our food groups.  Is it hard for you to reach that protein goal?  Adding a high protein snack might help you out! Also did you know that 1 in 10 Americans don’t eat enough fruits and vegetables? By adding those into your snacks might help you get to where you need to be to get in all those good vitamins and minerals. 

So now that you know what your snacks should be composed of and why you need them, here are some ideas to give a shot this summer!  Remember these are just ideas so feel free to adjust based on what you like and your body needs. 

10 Summer Snacks to Try this Summer

1. Use Greek yogurt as a dip with your favorite summertime fruit (watermelon, cantaloupe, strawberries)
   1. Bonus tip: use that same Greek yogurt and make popsicles!  Try these popsicle molds (or something like these) and simply put the Greek yogurt into the mold, let them freeze up and enjoy!  
2. Hummus of your choice (roasted red pepper, everything seasoning, plain) with veggies or pita chips 
   1. Bonus tip: Buy veggies that are ready to eat to save you time on cutting them up.  Think of veggies like broccoli florets, baby carrots, snap peas. 
3. Bean salad with Whole Wheat tortilla chips 
   1. I’ve got a great recipe I am more than happy to share with you!  
   2. Send me an email at: AmandastahlRD@gmail.com and I’ll send it right to your inbox 
4. Chicken, egg, seafood or tuna salad with whole wheat crackers 
   1. This can be bought premade or made at home 
   2. Bonus tip: This can be a snack but also these salads can be placed on bread and be apart of your lunch too! 
   3. Feel free to explore different recipes for different flavors.  Try seasoning chicken salad with Cumin. Explore adding in different additives like dried fruit, sliced almonds, celery, diced or shredded carrots.  There’re always ways to adjust a recipe to make it slightly different so play around and find your favorite! 
5. Cottage cheese dip with veggies (baby carrots, cucumber slices, peapods, broccoli florets) 
   1. Here’s a recipe you can try!
6. Cottage cheese with fruit 
   1. Keep it simple and enjoy those yummy fruits now in season! 
7. Pasta Salad 
   1. Prepare with whole wheat or protein pasta and add a variety of different foods to gain more food groups. Try cooked broccoli, olives, chucks of cheese, shredded carrots, beans, cucumber, peppers, chunks of chicken, hard boiled egg are just some of the add in ideas.  
8. Ants on a log 
   1. Yes, I went there!  Let’s go back in time! Peanut butter (or any nut butter) on a piece of celery with dried fruit does the trick. 
9. Edamame pods with sea salt or chili powder 
10. Turkey and cheese roll-ups 
    1. Simply take a tortilla and add turkey and cheese (or anything else that you might like! Avocado, lettuce, tomato) and roll it up and slice them into little roll-ups. 

Now you know what is a snack, why they are important and ways to make refreshing snacks this summer!  Let us know what you liked or if you have another snack idea you’d like to share, we’d love to hear from you! 

Cheers, 

This blog was written by Amanda J. Stahl, RD, LDN, co-founder of Simple Start Nutrition.  For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook.  Also feel free to contact us, by visiting our website (simplestartnutrition.com) to schedule an appointment to discuss your nutrition related needs.