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7 Healthy Snacks to Enjoy When You’re Outside This Summer

7 Healthy Snacks to Enjoy When You’re Outside This Summer

Jun. 11th, 2022

Now that the sun’s out and the pool is open, you’re probably looking for healthy snack ideas to stay hydrated and replenish your energy. After all, it’s important to have fun outside while making sure your snacks don’t add extra calories to your diet while refueling your body.

Here’s a list of 7 healthy summer snack ideas that you and your loved ones can enjoy this summer!


Watermelons are a popular summer snack that often make it on the cookout menu. Watermelons taste sweet and can help you feel refreshed on a hot day.

Did you know that watermelons are 90% water? Watermelons are a great way to stay hydrated, especially when the weather is hot and humid.1

Additionally, watermelons provide a carotenoid called lycopene, which lowers your cholesterol and blood pressure levels. Research has found that watermelons have more lycopene than any other fruit or vegetable, making this sweet fruit a heart-healthy option.1


A bowl of fresh strawberries can taste great at your family’s next summer picnic. Strawberries can be enjoyed on their own as a treat or added to yogurt, smoothies, or fruit salads.

Strawberries are a healthy summer snack idea because they can boost immunity. While strawberries cannot completely mitigate your cold and flu chances, they can reduce the severity of your symptoms.2

Strawberries can also improve your vision because they contain vitamin C. A study that followed 1,000 pairs of twins surveyed the diet between the pairs and found that those who consumed more vitamin C had a reduced risk of cataracts.3

Granola Bars

Are you and your loved ones going for a hike? Or perhaps you’re enjoying the outdoors by playing summer sports such as baseball. Granola bars are an easy snack to pack wherever you go and can help you regain your energy after physical activity.

Granola bars have been proven to help combat anemia, a condition when your body loses too much iron and causes fatigue. Research shows that granola bars can protect against anemia and help prevent the fatigue that comes with it.4

You should avoid granola bars that contain extra sugars, chocolate, and preservatives that can negate the health benefits. You can research different food labels to find a granola bar brand that keeps their ingredients as natural as possible.

Peanut Butter Dip

Peanut butter dip tastes great alongside apple slices, carrots, or celery. Peanut butter is known for its protein content, providing 7.02 grams of protein per 2-tbsp serving.5

Another benefit of peanut butter dip is it promotes heart health and can reduce your risk for obesity, heart disease, and type-2 diabetes. Peanut butter contains monounsaturated fatty acids which can lower your cholesterol levels.6

However, be cautious that peanut butter is full of fat and calories which can diminish many of the health gains if eaten in excess. Try to portion out your peanut butter consumption to get the health benefits without the unwanted calorie content.

Yogurt with Fruit

Yogurt cups with added fruit can cool you down on a hot summer’s day while providing a fruity taste. Fruit yogurt cups are made with a variety of different fruits including strawberries, blueberries, peaches, bananas, raspberries, and grapes, which make them a great way to enjoy different flavors.

One reason yogurt can be a healthy summer snack is it contains calcium, which can keep your bones strong.7 Calcium is important because it helps our muscles move and allows the nerves to communicate with the rest of the body.

Fruit yogurt cups are generally healthier when you make them yourself with plain yogurt, fruit, and honey or maple syrup. Some yogurt brands will add extra sugars and preservatives that can ultimately negate many of the health benefits yogurt provides on its own.

Green Smoothies

Green smoothies are smoothies that contain fruit mixed with spinach or kale. Many people use green smoothies as a way to meet their daily recommended levels of vitamins and nutrients.

Green smoothies are better able to retain the fiber content found within whole foods.8 Fiber helps your body digest food, improve blood sugar levels, and lower cholesterol levels.9

There are tons of green smoothie recipes online that can help you and your loved ones find the perfect summertime recipe. Green smoothies can include your favorite fruits and vegetables alongside other ingredients such as almonds, peanut butter, honey, ginger, and cocoa powder.

Trail Mix

Are you going hiking this summer? Trail mix is a great snack that can be taken almost anywhere and can include many of your favorite nuts, dried fruits, and seeds.

Trail mix ingredients can vary, but most trail mixes contain seeds, nuts, granola, and dried fruits. The nuts and seeds found in trail mix contain proteins that support your immune system, assist muscle growth, and repair your body’s tissues.10

Additionally, trail mix is good for your overall heart health. Many nuts can lower your body’s LDL cholesterol levels (which is “bad” cholesterol that lines your arteries and impacts blood flow) and lower the risk of heart disease.

Try Different Snacks All Summer Long

Are you ready to enjoy the different tastes summer has to offer? Try these healthy summer snack ideas as well as other fun recipes this year!

Saber Healthcare is an organization that provides services to more than 115 buildings across the states of Ohio, Pennsylvania, Virginia, North Carolina, Indiana, Delaware, and Florida. To learn more about our company and the services we provide, click here.

Saber Healthcare is an organization dedicated to providing consultant services to long-term care providers. This article is for informational purposes and is not meant to be seen as professional advice. Please consult with a medical expert before relying on the information provided.


  1. “Health Benefits of Eating Watermelon.” Saber Healthcare Group. 11 July 2021. Accessed 25 May 2022. Link:
  2. “Health Benefits of Eating Strawberries.” Saber Healthcare Group. 20 April 2011. Accessed 25 May 2022. Link:
  3. “HOW VITAMIN C AFFECTS YOUR EYESIGHT.” NVISION Eye Centers. Accessed 25 May 2022. Link:
  4. “13 Healthy Snack Ideas To Enjoy When You’re Hungry.” Saber Healthcare Group. 8 February 2022. Accessed 25 May 2022. Link:
  5. Jayne, Leonard. Olsen, Natalie, ed. “Is peanut butter good for you?” MedicalNewsToday. 23 November 2018. Accessed 25 May 2022. Link:
  6. Hartland-Robbins, Olivia. “5 benefits of peanut butter – plus why it can help you lose weight.” Healthista. Accessed 25 May 2022. Link:
  7. “Calcium.” National Institute of Health. 17 November 2021. Accessed 25 May 2022. Link:,many%20functions%20in%20your%20body.
  8. Brennan, Dan. “Green Smoothies: Are They Good for You?” Nourish, WebMD. 25 September 2020. Accessed 25 May 2022. Link:
  9. “Nutrition and Healthy Eating.” Mayo Foundation for Medical Education and Research (MFMER). Accessed 25 May 2022. Link:,Helps%20maintain%20bowel%20health.
  10. Link, Rachel. Warwick, Kathy. Healthline Media. 8 April 2021. Accessed 25 May 2022. Link: