Foods high in protein help make snacks more satisfying. Protein takes a long time to digest, so it stays in your stomach and keeps you full. Choose healthier options such as:
- 1 low-fat mozzarella string cheese
- 1 container of low-sugar yogurt (<18 grams sugar)
- 1 cup fortified soymilk
- 1 hard-boiled egg
- 2 tablespoons of nuts, seeds or nut butter
- 3 tablespoons of hummus
Fruit, Veggies, or a Whole-grain
These three food groups are high in complex carbohydrates and fiber. This means they take longer to digest which keep you fuller longer. They also provide important energy for your brain and muscles to keep you focused. Simple, summer favorites include:
- 1 piece of fresh fruit (peach, apricot, apple)
- 1 cup berries, cherries, grapes, or watermelon
- 1 cup cherry tomatoes
- 1 cup sugar snap peas
- ½ ear corn on the cob
- ½ cup sliced cucumber
- 3 cups popped popcorn
- 1 ounce whole-grain crackers or pretzels (like Triscuits)
- 1 serving granola or granola bar
Favorite Summer Snack Combos
Banana Ice Cream = 1 frozen banana + 2 tablespoons peanut butter
Process in a food processor until the consistency is like soft serve ice cream and enjoy!
Summer Fruit Parfait = 1 container vanilla Greek yogurt + 1 cup favorite berries
Layer ½ the yogurt in a parfait glass or bowl. Top with ½ cup berries. Layer the remaining yogurt over the berries. Finish with the remaining ½ cup berries on top. Garnish with a squeeze of lime juice or sprinkle of cinnamon and enjoy!
Cheese and Grapes = 1 cup frozen grapes + 1 ounce cheddar cheese
Frozen grapes are perfect for summer! Sweet and ice cold, these gems pair well with cheese. Look for cotton candy grapes in your local market to try a unique varietal that tastes just like cotton candy!
Caprese Snack Skewers = 1 cup grape tomatoes + 1 mozzarella cheese stick + basil + balsamic vinegar
Count your tomatoes. Cut your cheese stick into the number of tomatoes you have. Using as many toothpicks as you have tomatoes (usually 5-6) skewer 1 tomato, followed by a basil leaf, and 1 piece of mozzarella. Put your skewers on a plate, drizzle with balsamic vinegar, and enjoy!
Mediterranean Veggies = 3 tablespoons hummus + ½ cup cucumber slices + ½ cup sugar snap peas
No prep necessary here! Just dip your veggies, and enjoy. Add a few olives for a delicious, salty bite.
Fruit and Nuts = 1 ounce (~50) pistachios + 1 cup cherries
Pistachios are great because they take some time to eat and you get to eat 50 of them! Not to mention they are a beautiful green color. Enjoy these together for a sweet and salty snack with satisfying crunch.
For more advice on meal planning or nutrition guidance visit our WEBSITE or make an appointment with our one of our Registered Dietitians by calling the LiVe Well Center – Park City at 435.333.3535. For more healthy living recipes, you can purchase the Weigh to Health Cook Book at the LiVe Well Center – Park City.