Healthy Summertime Snacks

By Kati Epps – May 21, 2022

Each adventure brings its own set of abilities and restrictions when it comes to food, so it is important to consider the activity and location you are visiting. If you are going to the park, maybe a picnic lunch makes sense. Going hiking through the green belt may only require a quick snack thrown in your backpack. Boating on the lake may provide an opportunity for a cooler full of goodies.

Knowing what your activity is going to be, along with the destination, can be helpful when planning the energy through nutrition you will need on hand. 

High-Intensity Activities: Are you going to be doing a high exertion activity, like a pick-up game of soccer or sand volleyball? Are you going for a long run or bike ride? If so, you want to make sure you take drinks and snacks that not only refuel you but also help to rehydrate. Some options may be to put Nuun in your water, have a mini cooler with fresh watermelon and berries, and keep a Thunderbird bar on hand in case you stay longer than initially planned.

Moderate-Intensity Activities: Are you going to be sweating but also have the opportunity to cool off, like stand-up paddleboarding on the lake or hiking along the Pedernales River? Are you backpacking through Barton Green Belt or bouldering at McKinney Falls? You may want to take some Waterloo Sparkling Water, a bag of mini pretzels, a stick or two of jerky, and an orange. Things that are packaged work well if your backpack gets wet and can easily be consumed anywhere! Remember to pack up the trash and take it with you to keep our parks clean and beautiful. 

Low-Intensity Activities: Are you going to be walking, tossing a ball or frisbee, or just hanging with your friends? Maybe you will set up hammocks and read or lay out a blanket and paint. Are you headed to the backyard to play with the children or throw a tennis ball for the pups? You may just grab your tumbler of iced tea, lay down a charcuterie board or enjoy some fresh veggies and dips.

Need more ideas and options?

An assortment of nuts.

Non-Refrigerated/No Ice Pack Necessary:

  • Apple, banana, orange or other fruit that can be tossed in a pocket or pack
  • Granola/Protein bar — purchased or homemade
  • Nuts/Seeds: Almonds, cashews, sunflower seeds, pistachios 
  • Pretzels, popcorn or kale chips
  • Jerky — beef, turkey, wild game
  • A packet of tuna with crackers

Cooler Options:

  • Watermelon, fresh berries, grapes, cherries, soft peaches, pineapple or other fun tropical fruits
  • Fresh Veggies: Carrots, celery, cucumber, green beans, broccoli, cauliflower, snow peas with fun dips such as hummus, tzatziki, artichoke dip or guacamole
  • Yogurt or cottage cheese cups
  • Charcuterie Boards: Sliced cheeses, sweet and dill pickles, lean deli meats, crackers, dried fruits and nuts
  • Grilled and chilled chicken: Fried chicken is a picnic favorite, but this staple can be easily replaced with an equally satisfying grilled version. 

Drinks — when plain water won’t cut it:

  • Water-infused with citrus, cucumber, herbs or berries
  • Sparkling water, like Waterloo Sparkling Water, Richard’s Rain Water or your favorite!
  • Electrolyte powders, like Nuun
  • Iced tea (green, herbal fruit-infused, black sun tea)
  • Iced coffee

Once you have your destination and snacks packed, it is time for summertime fun! Grab a hat, sunscreen and your favorite friends! Toss the pups in the backseat, and you are set for a full day in the sun!


About the Author

Kati Epps posing and smiling.

Coach Kati Epps is the founder of MyBody GX with a background in chemistry from Colorado State University, an ACE certified personal trainer, health coach and nutrition specialist.


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