Fueling Summer Adventures
Summer is all about sunshine, splash pads, soccer games, and sandy toes. With all that go-go-go energy, kids need the right kind of fuel to keep them powered up from sun-up to sundown. So, how can parents keep up with the snack demands of a wild, wonderful summer? We’ve got you covered with tips, ideas, and some sneaky-smart nutrition tricks.
What Really Makes a Snack Healthy?
Calories = energy. But not all calories are created equal! During jam-packed summer days, kids need snacks that pack a nutritional punch—not just a quick sugar high.
Here are some all-star snack picks:
- Fresh fruit and crunchy veggies
- Greek or Icelandic yogurt (hello, protein!)
- String cheese (fun and functional)
These goodies are easy to toss in a bag, keep kids full, and provide lasting energy thanks to their balance of nutrients.
Snacks That Travel Well (Because Summer Never Sits Still)
Between camp carpools, swimming lessons, and family road trips, snacks need to be grab-and-go and good-for-you. Pro tip: get them involved in choosing them – it makes them way more likely to munch what’s packed!
Cooler-friendly options:
- String cheese
- Yogurt tubes
- Hummus + veggie sticks
No-fridge-needed heroes:
- Fresh fruit
- Jerky or meat sticks
- Trail mix
- Hard-boiled eggs
- Shelf-stable milk or protein drinks
- Whole wheat crackers with nut butter
Snacks to Save for Special Treats
A lot of kids’ snacks out there are loaded with sugar. While cutting out sugar completely isn’t realistic, it definitely doesn’t give busy kids the kind of energy they really need.
Try to limit:
- Candy and gummy “fruit” snacks
- Sweetened drinks like soda and sports drinks
Reach for instead:
- Watermelon, berries, and other fruits (provide fiber, vitamins and minerals)
- Bananas with nut butter
Making Healthy Snacks a No-Fight Zone
Let’s be real—snack battles are no one’s idea of summer fun. One simple trick? Get your kids in on the action.
- Let them help prep or choose snacks
- Offer 2–3 healthy options and let them decide.
- Make it fun: think snack “stations” or DIY trail mix kits
When kids feel like they have a say, they’re way more likely to snack happy.
Final Bite
Summer is all about snack, play, repeat! With tasty, nutritious snacks that kids actually love, you’ll keep those little energy engines running strong for every adventure and memory-making moment.
