The Summer Dozen – 12 Healthy Summer Snacks

Image courtesy of Eudocia.

Those carefree days of summer seem long gone with many of our summer days jammed packed with activities. From festivals to barbecues to weekend getaways, that healthy routine we finally had down now seems to have fallen by the wayside.

How to get back on-track?

If your busy schedule is making it hard for you to cut out time to make healthy meals, try balancing your hectic schedule with these summer snacks that help balance your nutrition throughout the day. With little to no preparation, these on-the-go eats will keep you satisfied and fueled all day long.

  • Make your own trail mix by mixing up your favorite healthy wholegrain cereal with dried fruit and nuts in a sandwich bag. Pack up in your purse or briefcase for the next day.
  • Freeze a bunch of grapes and berries. The icy treats are full of antioxidants and will keep you cool on the go.
  • Edamame is high in fiber, protein and makes for an ideal snack. Try the dry roasted edamame. It’s ready to go, so no need to peel.
  • Try making snack kabobs. Cut up cubes of low-fat cheese and grapes and stick them on pretzel sticks.
  • Peel a banana and dip it in yogurt. Roll it in crushed, wholegrain cereal packed with fiber and freeze for a delicious snack the next day.
  • Choose a rice cake as the foundation of your snack. Quaker Rice Cakes are light and crispy and low in calories. For an added flavor boost, drizzle on a little honey or a teaspoon of low-fat peanut butter. Cheese-flavored rice cakes need no topping.
  • Slice up a cucumber and top it off with a dollop of Greek yogurt.
  • Spread mustard on a wholegrain flour tortilla. Top it off with a slice of turkey and low-fat cheese, veggies and lettuce. Roll it up and it’s ready to go.
  • With only about 75 calories, an egg makes for a protein-rich and low-calorie snack. Boil a few at the beginning of the week and eat for a nutritious snack.
  • Enjoy carrots dipped in fiber-rich hummus.
  • Cut an apple up and mix it with chopped walnuts and a teaspoon of all-natural honey or maple syrup.
  • Try a gourmet PB&J. Spread one tablespoon of cashew butter on wholegrain crackers. Drizzle with a half tablespoon of honey and top with sliced strawberries.
  • Satisfy your sweet craving with a homemade parfait. Layer low-fat vanilla or Greek yogurt, mandarin oranges or blueberries in a tall glass. On top, Sprinkle low-fat granola or Kashi® GOLEAN Crunch.

For more ideas on heart-healthy eating, check out The Cooper Clinic Solution to the Diet Revolution: Step Up to the Plate (2009). My guidebook of tips makes healthy eating fun and more manageable. Connect with me online at @GeorgiaKostas and Facebook/Georgia Kostas Nutrition and visit:

This nutrition information does not address individual health conditions. Please consult with your physician or registered dietitian to meet specific health and dietary needs.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s