For many of us, summer means a break from school, a chance to spend time with our friends and family, and maybe even a summer vacation. However, during the summer, making healthy food choices, especially while traveling can be challenging! Hydration can also be difficult. Here are some thoughts on healthy summer eating.

Easy make-ahead protein packed snacks

Fresh, locally grown fruits and veggies are great portable snacks for the beach or for traveling in the car. Packing your own healthy snacks and drinks will likely keep you satisfied so you’re less likely to grab chips, soda or candy bars at a rest stop. Here are some fresh and healthy snack ideas:

• Carrots and/or celery (or other veggie) and hummus
• Fruit smoothies made with yogurt, milk, or peanut butter
• Nuts such as peanuts, almonds, cashews, and walnuts
• Cut up fruit with peanut butter
• Cheese sticks
• Greek yogurt
• Protein bar (look for ones with more than 3 grams of fiber and less than 10 grams of sugar)

Quench your thirst

Try infusing your water with fruit! You probably know that juice and soda are not your best options for quenching your thirst due to the high sugar content. If plain water doesn’t appeal to you, try adding fruit slices such as lemon, limes, oranges, etc. or add a splash of juice.

Keep it cold

Keep your perishables refrigerated until you’re ready to hit the road. By doing this you’ll reduce the amount of time your food is exposed to the heat. Summer temps can rise rapidly, heating up your food and allowing bacteria to grow quickly. To avoid getting sick from food that isn’t stored properly, the CDC (Center for Disease Control) recommends using two cold sources such as two cold gel/ice packs or one gel pack and one frozen water bottle or juice box in an insulated bag or cooler.

Have a safe and healthy summer!

– Kiana