Julie Whittington, RD

Healthy tips from a Registered Dietitian

Summer snack ideas – at home, on the golf course, in the car or on a plane

A new alternative to a favorite snack may serve you well!  Have you considered changing up any of your usual snack recipes or ideas to incorporate more healthful foods or ingredients?
Summer vacationing provides the perfect time to try some new, healthy, transportable snacks to keep your energy up in between meals.  You may wish to find car-friendly snack ideas for the kids for that 4-hour ride to the beach.  Or, you may desire a new idea for a snack to keep in your golf bag on a hot summer’s day.  What about on the airplane?  You do not get much to eat on planes these days – especially if you do not want to pay extra money.  No matter the reason, there are surely new ways to nourish your body well over the next few months.
Try these recipe suggestions and snacks when you plan out your next summertime trip or outing:

• Make Rice Krispie’s treats with a higher fiber whole grain cereal.  Brand examples include Wheat Chex, Cheerios, Kashi Go Lean, Kashi Heart to Heart, Post Bran Flakes or Nature’s Path Flax Plus.  Kids love them and they are more nutritious!  Make with trans fat free tub margarine such as Smart Balance.
• Prepare ziptop sandwich bags of whole grain cereal.  Usually ½ to 1 cup of cereal is an appropriate portion size.
• Make your own portions of trail mix with a mix of whole grain cereal, dried fruit and nuts.  Place into ziptop snack bags.
• Fresh fruit – it does not get any easier than that!  Just wash and go.  An apple is perfect for the golf course.
• Instead of a candy bar, choose a natural fruit and nut bar, such as LaraBar.
• Keep your own stash of raw nuts to satisfy mid-afternoon cravings, rather than turning to the office candy jar.  Just be sure to watch portion size.  Blue Diamond Almonds makes 100-calorie packs of almonds.  Raw nuts are better, since they are not roasted in peanut oil.
• Beef jerky – look for the flavor and brand to suit your needs.  It is usually available in turkey (lower fat), regular beef and organic.  Some versions are lower sodium than others.  Airport convenience stands readily offer jerky.
• Popcorn makes a popular, tasty treat.  Some brands come already popped and easy to throw in your bag.
• Make ziptop sandwich bags of 2 slices of thin deli meat and 1 piece of lowfat cheese (i.e. Light string cheese, Laughing Cow cheese wedge).  Use this option only if you can keep these items cold (i.e. a small insulated lunch sack).
• Tunafish salad kits require no refrigeration such as Starkist Lunch To Go!
• Give the kids natural fruit leathers such as those by FruitaBu, Clif Kid Twisted Fruit or Stretch Island Fruit Company.  They offer a healthier version to artificially colored and high fructose corn syrup-sweetened fruit roll ups or chews.  Annie’s Homegrown Bunny Fruit Snacks (naturally fruit juice sweetened gummies) are a healthier alternative to many other gummies, too.
• Baby carrots or other raw cut up veggies are great (you can even buy the ones that are sold with ranch dip in a “to-go” version.)  Try not to get in a rut with just carrots, though.  Other veggies to consider (that are easy to put into ziptop baggies) include canned baby corn, canned hearts of palm, edamame, fresh cucumber, pre-washed blends of fresh broccoli and cauliflower, asparagus, zucchini or summer squash strips, snow peas and sugar snap peas.  All it takes is a rinse in the sink and you are ready to go!


2 comments on “Summer snack ideas – at home, on the golf course, in the car or on a plane

  1. grant
    March 30, 2010

    Hi there im grant I stay in durban and i am a very keen golfer i play 2 to 3 times a week and would like your advice on what foods or fruits to take on the golf course

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