Stay Cool & Cancer-Smart: Summer Snack Tips
Written by Lori Bumbaco, MS, RDN, CSO, LDN, Oncology Dietitian
Summertime is a time of year when we might find ourselves more active with outdoor activities and spending more time outside on longer days. The longer, warmer days call for refreshing food, and it turns out that some of the tastiest choices also offer cancer protective nutrients. If you noticed that spending more time outdoors increases your thirst and hunger, you might want to turn to some of these choices in our newsletter to support your energy and quench your thirst this time of year.
When it comes to snacks, no matter what time of year it is, there are some general nutrition tips to consider. Aim to enjoy a snack that has a mixture of nutrients, including carbohydrates, protein, and healthy fats. This balance will help keep energy levels up and stabilize blood sugar throughout the day. It is a good idea to prepare snacks ahead of time to make healthy choices more convenient. Planning ahead helps to control portion size of snacks as well, because often if we eat out of a box or a bag, we may eat more than we intended.
Hydration is crucial year-round to support the way our body runs, but in the summer months, we may find that we need more fluids. Water is not only the best choice, but modifying it to create more flavorful options can infuse small amounts of nutrients as well. Slices of cucumber, squeeze or zest of lemon or lime, mint leaves, or a combination of them will add a refreshing new twist on plain water. Some fruits contain a high concentration of water, such as watermelon and strawberries pack tons of nutrients, but also add to our hydration.
Hydrating snacks are an opportunity to combine high water and high nutrient foods, like frozen grapes, frozen bananas whipped into a n’ice cream, fruit smoothies, and chilled soup! If you have already enjoyed gazpacho, you might love a different version of it like cucumber or watermelon gazpacho! Fruit salad and fruit skewers are a fun way to combine colorful, nutrient-rich rich and hydrating snacks.
There are plenty of options for summer snacks that are refreshing and balanced in macronutrients! The ever-popular combination of fresh cut vegetables with hummus is a great example of a refreshing, nutritious snack. If you want to add something different, you could try mixing in everything bagel to your hummus or adding rainbow carrots or purple cauliflower for flavor and fun! Snack packs can help create a template for balanced nutrition. Use a food container with compartments dedicated to protein, like hard-cooked eggs, string cheese, or edamame; one dedicated to a healthy carb like fresh fruit or whole grain crackers.
Let’s not forget about nutritious treats for the summer! Local seasonal fruit tends to have a sweeter flavor thanks to its opportunity to ripen. Often, freezing fruit intensifies its sweetness. Frozen grapes, watermelon, apples, berries, and mango is delicious and refreshing options that offer cancer protective nutrients. Yogurt bark is a healthy option that combines Greek yogurt with the fruit or toppings of your choice. You can break it into different chunks for a yummy treat. Chia pudding is a mixture of milk of your choice with chia seeds, then topped with fruit, nuts, or seeds to be enjoyed as a snack or dessert. The combinations are limitless and provide a hefty dose of healthy omega 3 fats. Have you tried cottage cheese “ice cream”? Our newsletter includes a recipe if you are adventurous!
Hopefully you agree that the summer is one of the best opportunities of the year to explore healthy foods that can add not only nutrition, but also hydration and satisfaction to your diet!
