Healthy Snacks for Summer and Beyond

When you think of snacking, the first things that may come to mind are potato chips, junk foods, or desserts—mostly unhealthy foods. But snacking can also include nutritious foods with great health benefits! It can be difficult to choose healthy snacks, but there are many healthy snack options you can substitute for your favorite cravings that contain beneficial nutrients to fuel your body.

WHAT IS SNACKING?

Snacking is generally defined as anytime you eat food between main meals. This could be a snack between breakfast and lunch, between lunch and dinner, between dinner and bedtime, or perhaps even a midnight snack. A recent “State of Snacking” study stated that 55% of consumers make a meal out of snacks at least weekly.

Why do people snack? Hunger isn’t the only reason. People snack out of boredom or habit, to ease stress, and for social reasons, among many others. Just think about it, when you go to the movies, is it second nature to grab some popcorn to munch on while watching? Or at social events or parties, do you nibble on the chips or crackers while chatting up other guests, without consciously thinking about what you’re eating? Being more mindful of what you’re eating and choosing healthy snacks can make a huge difference in your physical well-being and fitness goals.  

IS SNACKING BAD FOR YOU?

While snacking can have its disadvantages, it can also have helpful benefits—depending on the frequency and types of snack foods you eat, of course. Snacking can keep your body fueled between meals, giving you a boost of energy if your blood glucose levels get low before your next meal. Healthy snacks can also add extra nutrients to your diet and help curb your appetite so you’re not as ravenous for your next meal.

If you’re not paying attention to calorie intake, though, snacking can lead to weight gain if you consume too many calories without burning enough through physical activity. Plus, if you’re reaching for cookies, chips, pretzels, or candy, these processed foods can lead to an increased risk of heart disease, especially when eaten by individuals who are overweight.

If you love snacking, familiarize yourself with some nutrient-dense, healthy snacks to keep on hand for when cravings strike. Here are some of our favorite summer snack ideas. 

EASY SUMMER SNACKS 

The warmer, summer months may cause you to crave smaller, lighter meals, but that may also mean you’re eating more frequently throughout the day. The best healthy snacks contain complex carbs, healthy fats, and fiber, so keep that in mind when you’re reaching for your next bite. Below are some healthy easy snacks to get you started, customizable to your specific preferences.

1. 1. Protein Smoothie 
      Protein smoothies are versatile since you can easily change up the ingredients according to your preferences. They’re also great for cooling off in the summer heat. 
   2. Green Smoothie
      Healthy workout snacks like this protein-packed green smoothie are ideal for summertime. It’s easy to make and you can take it with you for an on-the-go pick-me-up pre- or post-workout. 
   3. Baked Cinnamon Apples
      Indulge in the sweet and comforting flavors of baked cinnamon apples—a delightful summer snack that’s both healthy and easy to make.
   4. Avocado Cucumber Rolls
      Sushi for a snack? Yes, please. Take thinly sliced avocado and wrap around julienned cucumber for a healthy summer snack.
      
      
   5. Fruit Kabobs
      Try out different fruits like apples, grapes, cantaloupe, melon, and watermelon to create your own fruit kabobs.
   6. Orange Ginger Chicken
      While a bit more than a snack, this orange ginger chicken recipe is a great way to prepare chicken. You can snack on the leftovers when you need something a bit more filling.
   7. Carrot Sticks and Apple Slices with Nut or Seed Butter
      For an easy snack, try carrot sticks and apple slices dipped in a tablespoon of almond, peanut, or sunflower seed butter. Even easier when you use pouches of nut or seed butter to dole out convenient portions.
   8. Canned or Packaged Tuna or Salmon with Whole-grain Crackers
      Tuna is a good source of omega-3 fatty acids and salmon offers a lower cholesterol, high-in-protein snack that pairs well with whole-grain crackers.
   9. Ants on a Log
      Spread 1 tbsp peanut butter onto multiple celery sticks and top with raisins for a healthy easy snack.
      
      
   10. Sliced Veggies with Hummus
       You can pair zucchini, radishes, cucumber, and sweet bell peppers with 2 tablespoons of hummus for a quick snack.
   11. No-Bake Energy Bites
       Indulge in irresistibly delicious no-bake energy bites that are not only easy to make but also packed with wholesome ingredients to boost your well-being. Made with old-fashioned oats, coconut, peanut butter, etc., plus flaxseed and chia seeds for added nutrient value.
       
       
   12. Hard-Boiled Eggs
       Eat it plain, topped with everything bagel seasoning, and/or avocado for a filling, protein-rich snack. The great thing about hard-boiled eggs is that you can boil several at a time to have one ready to go the next time you want a quick bite to eat.
   13. Frozen Greek Yogurt Bark
       Use cherries and coconut, dark chocolate and pistachios, or your own unique combination of toppings to create your new favorite frozen summer snack. Beat the heat with this tasty Greek yogurt bark snack and enjoy the benefits of Greek yogurt, including protein and a host of other health benefits from supporting bone and gut health to heart and immunity support.
       
       
   14.  Frozen Grapes
       Freezing grapes is a great way to cool down while you snack on some juicy fruit this summer. To prevent the grapes from sticking together, rinse and dry the grapes before placing them on a freezer-safe sheet or baking pan. Pop that into your freezer and you’re good to go!
   15.  Salt and Vinegar Kale Chips
       With the delightful taste of vinegar and salt, delectable kale chips only take 15 minutes to prepare and bake.
   16. Edamame Hummus
       Looking for something to accompany a helping of veggies? Try edamame hummus! It can be prepared ahead of time and makes a great dip for peppers, carrots, and any other raw veggies you have on hand.
   17. Doc’s Salad
       Consisting of cucumbers, tomatoes, onions, and peppers, this tasty salad is great to munch on–and even better as a garnish over fish and chicken.
       
       

Plan your snacks ahead of time by choosing a few new ideas to try for the week and preparing them in advance. That way, your healthy snacks are within reach and you’re less likely to make poor snacking choices. Be sure to pay attention to serving sizes. It’s difficult to overeat with fruits and vegetables, but with other snack foods like hummus, peanut butter, or yogurt, it can be easy to overindulge and throw off your fitness goals. Remember, it’s okay to eat fats, just try to make them healthy fats instead of over-processed, empty calories.

BEST SUMMER SNACKS TO BUY

When you’re on the go during summer, whether it’s heading out on a family road trip, going camping, spending all day at an amusement park, or spending a day at the lake, it’s helpful to have healthy snacks that travel well (meaning they can withstand being in a bag or backpack and don’t make too much of a mess). These are some of the best summer snacks to buy that will help satisfy your cravings while also letting you maintain your fitness goals. 

1. Beef or Turkey Jerky
   Jerky is packed with protein and the quick, savory snack is a great buy when you realize that a serving size is usually around 1 ounce. It also does well in the heat!  
2. Seeds and Nuts
   A ¼ to ½ cup of seeds and nuts (sunflower seeds, walnuts, Brazil nuts, cashews, peanuts, almonds, pistachios), whether separate or combined, are a high-protein snack perfect for the summer. The snack does well in the heat and is a great savory pick-me-up for summer. 
3. Unsweetened Dehydrated Fruits
   Go for a ¼ to ½ cup of unsweetened dehydrated fruits like apple, pineapple, mango, banana, or dried figs if you want something fruity to nosh on this summer. When you opt for the unsweetened kind, you’re cutting out the extra sugar–and calories–to keep you fed and fit. Dehydrated fruits are a summer- and heat-friendly snack, too. 
4. Adult “Lunchable”
   Looking for more healthy filling snacks? A combination of jerky or beef sticks, cheese cubes, roasted chickpeas, nuts, and whole-grain crackers is a heartier and heavier summertime snack that offers a variety of flavors and textures to keep you full, whether you’re munching at home or on the go. 
5. String Cheese and Grapes
   Pairing string cheese with 1 cup of grapes not only makes for a creamy and sweet snack combo, it’s easy to pack and take with you. With lower fat content than other cheese products, cheese sticks can take the heat. 
6. Air-Popped Popcorn
   With a spritz of vinegar and topped with sea salt, air-popped popcorn is a healthier alternative to microwave popcorn that will satisfy your salty cravings without the added calories or fat. 
7. Granola
   Avoid the sugar and syrups in most granola bars by going for straight granola. A source of protein and micronutrients like vitamin D, folate, iron, and zinc, granola is one of those healthy filling snacks thanks to its protein and fiber content. 
8. Trail Mix
   Who doesn’t love a good trail mix? With a combination of ingredients that’ll satisfy both your sweet and savory cravings, trail mix is a great summertime snack.

Depending on your preferences, you can always switch things up and opt for somewhat “messier” snacks with dips like peanut butter, hummus, etc. as mentioned above. Also, don’t be afraid to try something new or try to recreate a healthier version of your favorite road trip junk food snack.

PLANNING IS KEY FOR HEALTHY SNACKING

As with working out, it’s best to have a plan when approaching your snacking habit. You likely plan for what types of exercise you’ll do at the gym each visit, so why not take the same approach in planning ahead for snack times? Having healthy snacks on hand will encourage you to make the right choices and avoid snacks that could derail your results at the gym. 

If you find yourself craving unhealthy snacks while you’re away from home, plan ahead by bringing a snack box to work or on errands to avoid succumbing to fast food or convenience store impulses.

You should also be eating a healthy diet with plant-based foods like fruits and vegetables, whole grains, lean protein, and low-fat dairy to help contribute toward your fitness goals. Keeping your refrigerator and pantry stocked with nutritious foods certainly helps you avoid the unhealthier choices at meal and snack times. If you have a weakness for sugary drinks like soda, fruit juices, or certain energy drinks, plan ahead for those occasions in which your cravings are the strongest by carrying a water bottle to stay hydrated. You can even perk up your water with sliced, fresh fruit like lemons, limes, watermelon, or grapes.

If you need more guidance on what to eat, along with a customized meal and exercise plan, speak to a Personal Trainer at EōS or take advantage of Betr Health, a wellness solution with nutritional guidance, personalized coaching, and 24/7 support. New EōS members also receive a Complimentary Welcome Workout to help you get started on your fitness goals!