Refreshing Healthy Summer Snacks to Try

Summer is here, and with it comes the perfect weather to enjoy refreshing and healthy summer snacks. Whether you’re looking for something to munch on at the beach or a quick pick-me-up after a workout, we’ve got you covered. Here are some of the best healthy summer snacks to make, along with some popular and warm options, ideas for weight loss, and even some delicious apple desserts.

Why Snacks Are Important in the Heat

When the sun beats down, our bodies work harder to stay cool. This means we need the right foods to keep us going. Snacks play a big role in hot weather. They help us refuel and avoid dehydration.

First, let’s talk about dehydration. When it’s hot, we sweat a lot. This helps us cool down, but also means we lose water and electrolytes (such as sodium and potassium). 

If we don’t replace these, we can become dehydrated. Dehydration can lead to headaches, dizziness, and heat stroke. The American Heart Association says to drink plenty of water when it’s hot and consider sports drinks for electrolytes if you’re sweating a lot [1].

Snacks can help with this. Fruits such as watermelon and cantaloupe are full of water and electrolytes. Other fruits, vegetables, and nuts are good too. They give us energy and can be easy to carry around. Health experts suggest having healthy snacks on hand during the summer [2].

Protein is another important part of snacks in the heat. Protein helps us build and repair muscles, which work hard when we’re active in the sun. It’s also important for wound healing and immunity.

Protein snacks such as hard-boiled eggs and trail mix with nuts can give us the energy we need. Protein is also vital for athletes, but is great for all active people [3]. 

Finally, snacks help us avoid low blood sugar. Our blood sugar can drop when we don’t eat for a while. This can make us feel tired and dizzy. Snacks keep our blood sugar stable. Leading health experts suggest eating small, frequent meals and snacks in the summer [4].

In short, snacks are our friends in the hot weather. They help us stay hydrated and give us energy. They also help build strong muscles and keep our blood sugar up. So, pack a few healthy snacks the next time you’re heading out in the sun – your body will thank you!

What Snacks Are Good for the Summer?

When it comes to choosing healthy summer snacks, there are several things to keep in mind. You’ll want something: 

• Refreshing
• Easy to eat
• That will help keep you cool and hydrated

Some of the best snacks for the summer include:

• Fresh fruit: Watermelon, cantaloupe, and honeydew have a high water content. This makes them perfect for hot days. Try them as they are or blend them into a refreshing smoothie.
• Vegetables and hummus: Cucumbers and bell peppers make great dippers for some protein-packed hummus.
• Nuts and seeds: High in healthy fats and protein. Try almonds and pumpkin seeds.
• Protein-rich snacks: Hard-boiled eggs and cottage cheese are both great options.
• Infused water: Add slices of lemon or strawberries to a water pitcher to make a refreshing and healthy drink.

What is the Healthiest Popular Snack?

Many popular snacks are filled with bad ingredients such as added sugars and unhealthy fats. However, there are some that make the cut as healthy options. Some of the healthiest popular snacks include:

• Baby carrots and ranch dip
• Apple slices with peanut butter
• Trail mix made with nuts, seeds, and dried fruit
• Energy balls made with oats and peanut butter
• Popcorn air-popped and seasoned with herbs and spices

What is a Warm Healthy Snack?

While cold snacks are perfect for hot summer days, sometimes a warm snack is what you need. Some healthy warm snack options include:

• Oatmeal with fruit and nuts
• Whole-grain toast with avocado and eggs
• Lentil or vegetable soup
• Grilled cheese sandwich on whole-grain bread
• Roasted chickpeas seasoned with herbs and spices

Snacks Can Help You Lose Weight and Feel Your Best

Snacking sometimes has a bad reputation, but good snacks can help you lose weight and feel better. Here’s why [31]:

• They Boost Your Metabolism: Eating small meals and snacks keeps your body burning calories. This helps with weight loss.
• They Stop Unhealthy Cravings: Healthy snacks fill you up. They also make you less likely to want junk food.
• They Give You Energy: Good snacks provide you with energy, so you can avoid sugary drinks or caffeine.
• They Help You Eat Better: Snacking on healthy food trains you to like those foods more and junk food less.

Snacking Tips:

• Pick Protein and Fiber: Snacks with protein and fiber fill you up. Think nuts, fruits, and vegetables.
• Watch How Much You Eat: Even good snacks will lead to weight gain if you overeat. Keep snacks small.
• Have Snacks Ready: Keep healthy snacks with you so you don’t grab junk food when you’re hungry.

Not all snacks are good for you. You should choose snacks with whole grains, lean protein, and lots of fruits and vegetables. Avoid snacks with too much sugar, bad fat, and salt.

What Food Is 70 Calories?

If you’re watching your calorie intake, it’s good to know what snacks come in at approximately 70 calories. Some options include:

• Small apple [5]
• Babybel cheese [6]
• Cooked egg whites [7]
• 1/2 cup baby carrots [8]
• One teaspoon of almond butter [9]

Summer Calories: Why You Need More in the Heat

When it’s hot, our bodies work harder to stay cool. This means we burn more calories in the summer. But many people eat less, believing that it will help them lose weight. This is a mistake.

To lose weight or maintain it, you must burn as many calories as you eat. Your body keeps fat and loses muscle if you don’t eat enough.

Summer Caloric Needs

It’s harder for our bodies to stay cool in the heat. We sweat to cool down, which takes energy. Experts say that humans tend to eat less in the summer too [30]. 

If you don’t eat enough, you’ll feel tired. This makes it hard to work out or have fun outside. Eating protein is essential to support your muscles.

Smart Summer Eating

Don’t eat less this summer. Here’s how to fuel your body:

• Eat foods with water: Foods such as watermelon and cucumbers help you stay hydrated and are low in calories.
• Have cooling treats: Popsicles and frozen yogurt are fun and can be healthy.
• Don’t skip meals: Eat regular meals to keep your energy up. Choose healthy foods such as grilled chicken, whole grains, fruits, and vegetables.
• Replace electrolytes: Use sports drinks or coconut water to replace electrolytes, especially after working out.

Summer is for fun, not for eating too little. If you eat the right foods, you’ll have energy and support your fitness goals.

Healthy Summer Snacks to Make

Making your own healthy summer snacks is a great way to control the ingredients. It will also save you money. Here are a few easy and delicious recipes:

• Frozen yogurt bites: Mix Greek yogurt, honey, and vanilla extract together. Pour into an ice cube tray and freeze. Once frozen, roll in crushed nuts or shredded coconut [10].
• Trail mix: Mix nuts, seeds, and dried fruit. For a treat, add a few dark chocolate chips [11].
• Infused water: Add slices of your favorite fruits and vegetables to a water pitcher. Refrigerate for at least 30 minutes to allow the flavors to combine.
• Energy balls: Mix rolled oats, peanut butter, and honey. Roll into balls and refrigerate until firm.

Healthy Summer Snack Recipes

Are you looking for some healthy summer snack recipes to try? Here are a few ideas:

• Watermelon and feta salad: A refreshing summer salad made with diced watermelon, crumbled feta cheese, and fresh mint [12].
• Spicy roasted chickpeas: Rinse and dry a can of chickpeas. Toss with olive oil and your favorite spices. Roast in the oven until crispy [13].
• Cucumber and hummus roll-ups: Spread a layer of hummus onto sliced cucumber. Roll up and cut in half [14].
• Grilled cheese and tomato sandwich: Butter two slices of whole-grain bread. Place one slice in a pan, butter side down. Top with a slice of cheese and a slice of tomato. Top with the other slice of bread, butter side up. Cook until the bread is golden brown and the cheese is melted [15].

Healthy Summer Snacks for Kids

Getting kids to eat healthily can sometimes be a challenge. Here are a few healthy summer snacks for kids that they’ll actually want to eat:

• Ants on a log: Spread peanut butter on celery sticks and top with raisins [16].
• Fresh fruit kebabs: Skewer grapes, strawberries, and pineapple onto bamboo skewers.
• Yogurt parfait: Layer Greek yogurt, granola, and fresh berries in a cup [17].
• Homemade fruit leather: Blend pureed fruit and a little honey. Spread onto a baking sheet and freeze until set [18].
• Cheese and crackers: Choose a whole-grain cracker and pair it with sliced cheese and fresh fruit.

Healthy Summer Snacks to Lose Weight

Choosing the right snacks is the key if you’re trying to lose weight. Here are some healthy summer snacks to lose weight:

• Protein-rich snacks: Hard-boiled eggs and cottage cheese are all high in protein to keep you full.
• High-fiber snacks: Fresh fruit and whole grains are high in fiber, which keeps you full and slows down digestion.
• Healthy fats: Nuts and olive oil are all high in healthy fats to satisfy you.
• Low-calorie snacks: Baby carrots and cucumber slices are all low in calories. They’re also high in fiber and water content.

Easy Healthy Summer Snacks

Sometimes, you just need a quick and easy snack. Here are a few easy healthy summer snacks:

• Vegan chocolate-dipped frozen banana bites [19]
• Baby carrots and hummus
• Greek yogurt with fresh fruit
• Hard-boiled eggs
• Apple slices with peanut butter
• Freeze-dried fruit

Easy Cold Snacks for Summer

Cold snacks are perfect for hot summer days. Here are a few easy cold snacks for summer:

• Popsicles: Make your own with pureed fruit and a little honey [20].
• Frozen yogurt: Top with fresh fruit and nuts.
• Cold soup: Gazpacho is a cold soup that’s made with tomatoes, peppers, and cucumbers [21].
• Chilled fruit: Chill grapes and sliced apples in the refrigerator for a refreshing snack.
• Infused water: Add slices of lime and cucumber to a pitcher of water.

Healthy Summer Snacks for Weight Loss

Choosing the right snacks is essential if you’re trying to lose weight. Here are a few healthy summer snacks for weight loss [22]:

• Protein-rich snacks: Apples with nut butter and cottage cheese with berries are all high in protein to keep you full.
• High-fiber snacks: Prunes and oatmeal are high in fiber.
• Healthy fats: Avocado toast and dark chocolate are healthy fats that boost your good cholesterol levels.
• Low-calorie snacks: Turkey meat sticks and Skinny Pop Popcorn offer satisfying, low-calorie snacks.

Healthy Summer Snacks for Work

If you’re looking for healthy summer snacks for work, you’ll want something easy to eat that won’t make a mess. Here are a few ideas [23]:

• Almonds
• Cherries
• Cucumbers and olive tapenade
• Grape tomatoes
• Iced chai latte with almond milk and stevia
• String cheese

Best Snacks

Here are a few of the best snacks to keep on hand:

• Protein bar
• Turkey jerky
• Hard-boiled eggs
• Baby carrots and hummus
• Popcorn
• Energy balls
• Greek yogurt
• Cottage cheese
• Whole-grain crackers
• Avocado
• Fresh fruit smoothie

Healthy Apple Desserts

Apples make a great base for healthy desserts. Here are a few ideas:

• Baked apples: Core some apples and fill them with cinnamon, nutmeg, and some honey. Bake until tender [24].
• Apple crisp: Mix sliced apples, oats, and coconut sugar. Top with more oats and bake until crispy [25].
• Apple salad: Mix diced apples, grapes, and mayo [26].
• Apple smoothie: Blend apples, Greek yogurt, and a little honey [27].
• Apple slices with peanut butter: Spread peanut butter onto sliced apples for a healthy and filling snack.

Summer Snacks

Here are a few more summer snacks to try:

• Summer BBQ snack mix: Chex Mix with the flavor of BBQ chips [28].
• Corn on the cob: Grill or boil until tender, slather with low-calorie butter, and season with salt and pepper.
• Charcuterie board: Add a variety of cheese, fruits, and olives to a cutting board for your next summer party.
• Healthy deviled eggs: A tasty treat made with Greek yogurt instead of mayo [29].

The Bottom Line

With these healthy summer snacks, you’ll be ready to take on the warm weather. Whether you’re looking for something refreshing or comforting, there’s something on this list for everyone. So, next time you’re looking for a snack, skip the chips and cookies and try one of these healthy summer snacks instead. Your body will thank you.