Summer Snacks to Help You Stay on Track

You don’t have to give up fun summer activities to stay on track with your health and wellness. In fact, socializing and getting outside can be important parts of a healthy lifestyle.[1,2] With a little planning, you can keep both the good times and your progress going all summer long. 

Eating healthy is one part of your lifestyle that can have a huge impact on your health. Set an intention to stay on track with good nutrition this summer. 

Here are some strategies for keeping up with healthy eating

• Avoid opportunities to overindulge in foods you know aren’t good for you. Steer clear of the food table at social gatherings if you know the options are not healthy. 

• Find a way to say “no thanks” to your friends or family who mean well but may encourage you to eat this or that at the summer barbeque or party.  

• Don’t go anywhere overly hungry — it can make it harder to resist temptations. 

Are trips to the park, beach, or backyard filling up your calendar? Spending summer on the go doesn’t have to mean filling up on foods that don’t fit your goals. Preparation is key, and snacks with protein and fiber are perfect for staying satisfied. 

Try these tasty and nutritious snacks for every summer occasion 

• Fruit and yogurt. Apple slices or a handful of berries are healthy and tasty on their own. Pair them with yogurt and you have a protein-rich, fiber-filled snack duo. 

  • Tip: Choose yogurt with no added sugar. 

• Veggies and hummus. Biting into a cold, crunchy carrot, bell pepper, or celery stick can be surprisingly refreshing on a hot day. Bring a veggie platter with some hummus to a social gathering and it may be the savory star of the show! 

  • Tip: Choose lower-sodium hummus 

• Angel food cake. Surprised to see cake on the list? Special treats can be part of a balanced diet. Plus, angel food cake is unique — it’s made from egg whites and is low in fat. 

  • Tip: Angel food cake, like most cakes, does contain sugar and flour. Serve yourself a thin slice and be present while you eat it. If you want to make it more satisfying, have it with a side of fruit and yogurt. 

• Melon. Did you know that melons are made of at least 90% water?[3] Slice up some watermelon or cantaloupe and you have a sweet treat that can help keep you hydrated.  

  • Tip: Get creative with how you serve your melons! Cut them into slices, cubes, or add them to a fruit salad.[4] 

You don’t have to say no to invitations to social events this summer. Make memories with the people you care about without putting your health on hold. Here’s to having fun and staying healthy! 

1. Social isolation, loneliness can damage heart and brain health, report says — AHA 

2. Spend time in nature to reduce stress and anxiety — AHA 

3. FoodData Central — USDA Nutrition Data 

4. Healthy Snacking — AHA