Healthy Snacks to Fuel Your Summer Fun

Enjoy the Sunshine with Nutritious Bites

Summer brings sunshine, warmth, and fun outdoor activities. Whether you’re headed to the park, pool, beach, or just your own backyard, having delicious snacks on hand gives you energy to make the most of sunny days.

Pack Nutrient-Dense Foods

When temperatures rise, it’s easy to crave refreshing treats like ice cream. But cold sweets offer little nutrition. For meals on-the-go, choose snacks that provide protein, healthy fats, fiber, and complex carbs to keep you satisfied.

5 Nutritious Summer Snacks

Fresh fruits like watermelon, berries, pineapple, and mango
Vegetables with hummus, guacamole, or bean dip
Nut mixes with raw almonds, walnuts, and dried fruit
Hard boiled eggs
Yogurt with fresh peach or strawberry slices

Make Your Own Healthy Snacks

Getting kids involved in preparing snacks makes them more likely to enjoy homemade treats. Let little ones mix trail mixes or assemble fruit kabobs. Older kids can whip up granola bars, puppy chow, or no-bake energy bites.

Stay Hydrated

In hot weather, we sweat more and need increased fluids. Water is best, but 100% fruit juice or coconut water also hydrate. For older kids and adults, adding fruits like watermelon, citrus, cucumbers, or berries adds flavor and nutrients. Avoid sugary sodas and sports drinks.

Practice Food Safety

Warm temperatures provide ideal conditions for bacterial growth. Take care by keeping cold foods chilled with ice packs. Discard perishable items that sit out over 2 hours. Wash hands and surfaces often.

FAQ

What are the best snacks for summer activities?

The best snacks are portable, non-perishable foods that offer nutrition to power you through summer fun. Some top options are fresh or dried fruit, trail mixes with nuts and seeds, peanut butter sandwiches, vegetables with hummus or bean dip, hard boiled eggs, and yogurt.

How can I keep food safe in warm weather?

Prevent bacterial contamination and foodborne illness by packing perishables in insulated bags with ice or freezer packs. Discard any items like dairy, eggs, meat, and cut fruits and vegetables if left over 2 hours in temperatures above 40°F. Wash hands and surfaces often.

What are healthy homemade snack recipes for kids?

Kids love preparing their own snacks! Let them mix up trail mixes with nuts, seeds, and dried fruit or thread fruit chunks and cheese cubes onto skewers. Bake energy bites with oats, nut butter, and honey or chewy granola bars. Popcorn sprinkled with nutritional yeast makes a crunchy, savory snack.

How much should kids drink when playing outside in the heat?

Hydration needs increase in hot weather. Aim for 6-8 ounces of fluid every 20 minutes during physical activity. Water is best to replace sweat losses, but 100% fruit juice or coconut water also hydrate. Avoid sugary sodas and sports drinks which can cause stomach upset when consumed in excess.

What summer fruits and vegetables make tasty, nutrient-dense snacks?

All fruits and vegetables deliver important vitamins, minerals, and fiber, but some top picks for summer snacking include watermelon, pineapple, berries, peach, nectarine, plums, oranges, carrots, snap peas, cucumbers, bell peppers, and broccoli florets. Go beyond raw veggies with fun dips like hummus, guacamole, and bean dip.