How to build a balanced snack + ideas

Summertime is finally here – a season of endless fun, barbecues, beach trips, ice cream, tubing down the New River, time off school, long bike rides, and lots of sunshine. Whether you’re headed for a hike, to the pool, or to a baseball game, nourishing snacks are as important as ever to fuel for these long summer days.

Do you ever feel hungry soon after eating a snack? Or has your preschooler ever eaten a snack, yet 20 minutes later claims to be hungry again? Been there, done that. Snacks don’t have to leave you feeling sluggish, in fact, a well-balanced snack should leave you feeling full and satisfied. Healthful snacking can provide energy, added nutrients, stabilize blood sugar, and can keep the dreaded ‘hangry’ at bay.

To build a balanced snack you need at least two of the following:

• Carbohydrates: Carbs provide energy
• Protein: Protein provides a sense of fullness
• Fat: Fats boost satiety and feelings of fullness

This combination of carbs + protein and/or a healthy fat is the perfect balance for sustained energy, fullness, satisfaction, and helps to stabilize blood sugar.

During the summer season, some snack foods are better for travel or outdoor activities. For example, apples or oranges are better than strawberries. Dried fruit, granola bars, popcorn, nuts and nut butters, roasted chickpeas, canned tuna, crackers, and rice cakes are also great options for on-the-go.

15 Balanced Snack Ideas

1. Apple + cheese
2. Mixed nuts + chocolate
3. Crackers + hummus
4. Carrot sticks + guacamole
5. Bagel + peanut butter
6. Peaches + cottage cheese
7. Popcorn + mixed nuts
8. Muffin + almond butter
9. Raspberries + yogurt + chocolate chips
10. Tortilla chips + bean dip
11. Dried fruit + mixed nuts
12. Celery sticks + peanut butter
13. Rice cakes + tomatoes + hummus
14. Cucumber + Greek yogurt Ranch dip
15. Frozen waffle + nut butter

Be kind to yourself, be gentle, and have a wonderful summer – Don’t forget your SPF!