Healthy Summer Snacks

Summer is a great time of year for getting outdoors to exercise, family vacations, and barbeques in the backyard. It is also a time where schedules or routines can change which may alter how we eat. Today’s Dietitian magazine (June 2012) offers quick, healthy snacks in 3 different calorie ranges to help you stay healthy this summer:

50 Calories and Under

• Babybel Light cheese
• 1/2 banana
• 3/4 cup raspberries
• 5 almonds
• Handful carrots with 2T salsa
• Bell pepper strips with 1T hummus
• Celery sticks with one Laughing Cow cheese wedge

100 Calories and Under

• Horizon Part Skim String Cheese
• 1 hard boiled egg
• 1 mini-snack box of Sun-Maid Yogurt Raisins
• 2 cups of Vic’s Lite Prepopped Popcorn
• Glenny’s Low Fat Soy Crisps (around 15)
• 1/2 cup fat-free plain greek yogurt with 2 tsp. strawberry jam
• 3 cups air-popped popcorn, lightly salted
• 1 Laughing Cow cheese wedge with 3 Triscuits
• 1/2 whole wheat mini bagel with 1 oz. smoked salmon
• 29 pistachio nuts

200 Calories and Under

• 1 container of Fage Total O% Yogurt with 1/2 banana
• 1/2 cup edamame
• 1/4 cup Bear Naked Pecan Apple Flax trail mix
• 1 small bag of Beanitos Black Bean Chips with Chipotle BBQ
• 1 Quaker Banana Nut soft baked oatmeal cookie
• 1 serving SunRidge Farms Vanilla Chai Raisins
• 6-oz. container Fage Greek Total nonfat yogurt , 2 tsp honey, and 2 chopped walnuts
• 1 oz. prosciutto and 4 figs
• Kashi Soft n’ Chewy Banana Chocolate Chip bar

Consider combining the lower calorie choices together to come up with your own snack that works for you. If protein keeps you full, stay away from the higher carbohydrate choices or combine them with a protein. Protein bars/cookies and a cold protein shake or pudding are also excellent choices. Remember to increase your water intake with the hot weather to prevent dehydration.

Have a fun and healthy summer!

-By Susan Ellis, RD