Snack ideas for summer
From road trips to beachcombing, it’s important to prepare and fuel yourself for any outing with easy, portable snacks this summer.
These snacks are meant to keep you full, satisfied and provide the energy you need to help you get through the day between meals. We dietitians like to refer to these as balanced snacks that contain both protein and fibre.
Including protein in your snacks is a great way to stay satisfied for longer, while you’re busy out doing something fun. When we think of protein, meats and alternatives, such as beans and legumes, automatically come to mind. However, protein can be found in many snack items, including Greek yogurts, nuts and seeds, nut butters, eggs and cheeses.
Protein has been linked to satiety (i.e. the feeling of fullness) by increasing our sensitivity to leptin, which is a hormone that helps control our appetite. Pairing your protein of choice with fibre completes a healthy, balanced snack.
Fibre is found in all plantderived foods, including vegetables, fruits, whole grains and legumes. These foods are not broken down by your digestive tract, resulting in the delay of your stomach emptying so that you feel full longer.
The many health benefits of fibre include reducing the risk of heart disease by lowering blood cholesterol, maintaining regular blood sugar control and maintaining the health of the large intestine and digestive tract.
So, how can you pair protein and fibre sources to create on-the-go snacks for your summer adventures? Here are a few tasty combinations that can be packed in a cooler or overnight bag for a quick snack whenever or wherever hunger strikes.
• Try a trail mix with your favourite nuts, seeds, wholegrain cereal and dried fruits or berries for an easy pack-andgo snack. If you have a sweet tooth, try adding dark chocolate chunks.
• Creamy cottage cheese mixed with diced peaches and granola is a sweet, refreshing treat.
• A snack box filled with grapes, whole-wheat crackers or pita chips and your favourite cheese is always a hit.
• Whole-grain granola bars with nuts, seeds and fruit pieces are the perfect snack to stash in your car or bag when on the go.
Finally, remember to hydrate. This is especially important on hot summer days. Bring along a reusable water bottle for your outing or add some cans of sparkling water to your cooler. Smart and balanced snacking will help make your summer adventures even more enjoyable.
Ann Marion Willis is a registered dietitian with Atlantic Superstore in North Sydney, Glace Bay and Sydney River. Rebecca Demmings is a dietetic intern. Contact Willis by phone at 902-217-2142, email annmarion.willis@loblaw.ca for a virtual consult or book online at bookadietitian.ca. You can also find her on Facebook at @ Atlanticss.dietitian.annmarion.