Summer is here, and it’s the perfect time to enjoy all the fresh produce and light bites that the season has to offer. When the days get longer and the weather gets hotter, switch up your snacking habits to reflect the season with some healthy and delicious treats. Whether you’re planning a day at the beach or relaxing on the porch, here are 30 healthy and easy summer snacks that will keep you satisfied and energraized.
1.Watermelon Slices
The benefits of watermelon are perfect for summer! Nothing screams summer like indulging in juicy watermelon slices. This hydrating and refreshing snack is not only low in calories but also packed with high levels of vitamins A and C, along with antioxidants. It’s the ideal option for those scorching hot days.
2.Frozen Grapes
Freeze some grapes for a convenient and refreshing frozen snack that also offers the benefits of grapes. Grapes are packed with antioxidants, vitamins, and phytochemicals, providing protection against chronic diseases like cancer, diabetes, and heart disease.
3.Cucumber Slices with Hummus
Cucumbers are low in calories and high in fiber, making them a great snack option. Pair them with hummus for some added protein and healthy fats. Hummus is also packed with nutrients and antioxidants that can help reduce inflammation and promote heart health.
4.Strawberries with Greek Yogurt
Sweet and tangy, strawberries are a great source of vitamin C and folate, which is essential for cell growth. Pair them with Greek yogurt for a protein-packed snack that keeps you full for longer.
(Read more about health benefits of vitamin C.)
5.Carrots with Almond Butter
Carrots are crunchy and high in fiber, vitamin A, and potassium. Pair them with almond butter for some healthy fats and protein that keep you satisfied and energized. Almond butter also contains magnesium, which promotes bone health and overall wellbeing.
(Read more about benefits of carrots)
6.Edamame
Edamame is low in calories and high in protein, fiber, and antioxidants. It makes for a great snack to fight hunger pangs or to tide you over until your next meal. Edamame is also rich in calcium, magnesium, and phosphorus, which promote bone health.
7.Celery and Peanut Butter
Celery is low in calories and high in fiber, vitamins, and minerals. Pair it with peanut butter for some added protein and healthy fats. Peanut butter is also rich in niacin and vitamin E, which help maintain healthy skin and support cognitive function.
8.Cherry Tomatoes with Feta Cheese
This sweet and salty combination is a great source of antioxidants and vitamins. Tomatoes are rich in lycopene, which has been linked to a reduced risk of heart disease and certain cancers. Feta cheese is also a great source of calcium and vitamin D, which promote strong bones.
9.Grilled Pineapple
Grilled pineapple is a tasty and satisfying summer treat that tastes great on its own or as part of a summer salad. Pineapple is high in vitamin C, bromelain, and antioxidants, which promote digestion, reduce inflammation, and improve immune function.
(Read more about health benefits of pineapple)
10.Frozen Yogurt
Frozen yogurt is a delicious and refreshing alternative to ice cream. It’s low in calories and packed with protein, calcium, and probiotics, which support bone and gut health. Add some fresh fruit or nuts for some extra flavor and nutrition.
11.Popcorn
Popcorn is a low-calorie and satisfying snack that’s perfect for movie nights or afternoon cravings. It’s also high in fiber, which promotes digestion and helps control blood sugar levels. Choose air-popped popcorn instead of the buttery and salty varieties to keep it healthy.
12.Mango Slices
Mango is a sweet and juicy fruit that’s high in vitamins A, C, and E, which help maintain healthy skin and vision. It’s also rich in fiber, potassium, and antioxidants, which promote digestion, bone health, and reduce inflammation.
13.Trail Mix
A mix of nuts, seeds, and dried fruit is a great way to stay energized on the go. Choose a variety of nuts and seeds that are rich in healthy fats and protein, such as almonds, sunflower seeds, and pumpkin seeds. Dried fruit such as raisins, dates, and apricots add some sweetness and a dose of fiber.
14.Apple Slices with Peanut Butter
This classic combination is high in fiber, protein, and healthy fats. Apples are a great source of vitamin C and antioxidants, which promote immune function and reduce inflammation. Peanut butter also contains heart-healthy monounsaturated fats and potassium, which support heart health.
(I suggest you go read my article about apple)
15.Cherry Smoothie
Blend fresh or frozen cherries with almond milk and a scoop of protein powder for a refreshing and satisfying snack. Cherries are rich in antioxidants and anti-inflammatory compounds that reduce oxidative stress and support recovery after exercise.
16.Avocado Toast
Avocado toast is a trendy and delicious snack that’s packed with healthy fats, fiber, and vitamins. Avocado is rich in monounsaturated fats, which promote heart health, and potassium, which supports blood pressure regulation and bone health. Add some toppings such as tomatoes, eggs, or hummus for some extra flavor.
(I suggest you go read my article on avocado consumption.)
17.Frozen Banana Bites
Dip sliced bananas in melted dark chocolate and freeze for a sweet and healthy snack. Bananas are high in potassium, which supports heart health and muscle function. Dark chocolate is also rich in antioxidants and flavonoids, which promote brain and heart health.
(I suggest learning more about the health benefits of bananas by reading this informative article.)
18.Greek Yogurt with Berries
Greek yogurt is high in protein and low in sugar, making it a great snack option that keeps you full for longer. Berries such as strawberries, raspberries, and blueberries are also rich in antioxidants and vitamins that promote immune function and reduce inflammation.
(Check out my article on the benefits of blueberries)
19.Fruit Salad
Mix together a variety of your favorite fruits for a refreshing and healthy snack. Fruits are packed with vitamins, fiber, and antioxidants that promote health and wellbeing. Choose fruits that are in season for optimal flavor and nutrition.
20.Zucchini Chips
Zucchini chips are a healthier alternative to potato chips that are low in calories and high in fiber. Slice zucchini thinly and bake them in the oven for a crispy and flavorful snack. Zucchini is also packed with vitamins A and C, which promote immune function and skin health.
21.Almond Milk Smoothie
Blend almond milk with your favorite fruits and a scoop of protein powder for a satisfying and nutritious snack. Almond milk is low in calories and sugar, making it a great dairy-free alternative to regular milk. It’s also rich in vitamin E, which promotes healthy skin and hair.
22.Sweet Potato Fries
Baked sweet potato fries are a healthy and flavorful alternative to regular fries. Sweet potato is high in fiber, vitamins, and antioxidants that promote digestion, blood sugar regulation, and reduce inflammation. Add some spices such as cinnamon or paprika for some extra flavor.
23.Cherry Tomatoes with Basil
This simple and delicious snack is a great source of vitamins and antioxidants. Tomatoes are also packed with potassium and fiber, which promote heart and digestive health. Basil adds some extra flavor and has anti-inflammatory and antibacterial properties.
24.Cottage Cheese with Pineapple
Cottage cheese is a great source of protein and calcium that keeps you full for longer. Pair it with pineapple for some added sweetness and flavor. Pineapple is also rich in bromelain, which promotes digestion and reduces inflammation.
(Read more about Cottage Cheese Health)
25.Peach Slices
Peaches are a sweet and juicy fruit that’s high in fiber, vitamins, and antioxidants. They promote digestion and reduce inflammation, and are also low in calories and sugar. Slice them up for an easy and refreshing snack.
26.Cucumber and Mint Infused Water
Stay hydrated with this refreshing and flavorful drink that’s perfect for summer. Cucumber is rich in water and electrolytes, which help maintain fluid balance and regulate blood pressure. The health benefits of mint add some extra flavor and also include antibacterial and anti-inflammatory properties.
27.Toasted Almonds
Almonds are a great source of healthy fats, protein, and fiber that keep you full for longer. Toast them up for a crispy and delicious snack. Almonds are also rich in magnesium, which promotes bone health and supports immune function.
28.Roasted Beet Salad
Beets are rich in vitamins, fiber, and antioxidants that promote digestion, reduce inflammation, and support detoxification. Roast them up and toss them with some greens, walnuts, and feta cheese for a flavorful and nutritious summer salad.
29.Hard-Boiled Eggs
Hard-boiled eggs are a great source of protein and healthy fats that keep you full for longer. They’re also easy to pack on the go and make for a satisfying snack option. Eggs are also rich in choline, which supports brain and liver function.
(I suggest you go read my article on healthy egg preparation.)
30.Popcorn Trail Mix
Combine popcorn, nuts, seeds, and dried fruit for a crunchy and satisfying snack that’s perfect for a day at the beach. Choose a variety of ingredients that are rich in nutrients and flavor, such as almonds, pumpkin seeds, cranberries, and sesame sticks.
According to a survey by the International Food Information Council Foundation, 96% of adults reported snacking at least once a day. Snacking has become a way of life for most Americans, and it’s important to make healthy choices to maintain a healthy lifestyle. Eating healthy snacks can benefit your health in a variety of ways. Choosing snacks that are high in protein and fiber can help you feel fuller for longer, which can prevent overeating and promote weight loss. Snacking on fruits and vegetables can also provide essential vitamins and nutrients that your body needs to function properly. Additionally, making healthy snack choices can improve your energy levels and prevent crashes and peaks associated with unhealthy snacking.
Conclusion
Summer is the perfect time to enjoy all the fresh produce and light bites that the season has to offer. With so many healthy and easy snack options to choose from, there’s no reason to compromise on taste or nutrition. Include a variety of these snacks in your diet, and stay fueled, satisfied, and energized all summer long.
Sources
- Foodinsight, 2019 Food and Health Survey
- Healthline, 9 Evidence-Based Health Benefits of Almonds
- Healthline, Everything to know about the Health Benefits of Beets
- Healthline, 6 Surprising Health Benefits of Sweet Potatoes
- WebMD, Health Benefits of Vegetables
