Summer snacks in plastic containers on blue surface.

Have you made progress with your health goals? Don’t let summertime get in the way of that. For many of us, this season brings changes to our usual routines and added vacations. These are typically things that make it more difficult to keep our goals on track, because we find ourselves reaching for convenient snacks and grazing throughout the day. Our corporate dietitians have shared these three easy tips to smart summer snacking to help you stay on track this summer.

1.      Choose snacks and drinks that hydrate.

Staying hydrated is just as important as applying sunscreen during these hot summer days. Keep juicy fruits and veggies with high water content like watermelon, kiwi, pineapple, grapes, bell peppers, cucumbers and tomatoes in your refrigerator. Nothing tastes better than biting into something cool and refreshing after a day at the pool or beach.

Drinking water is also extremely important so you don’t get dehydrated in the sun. If you’re not a big fan of plain water, try infusing your water by adding your favorite fruits and fresh herbs to it.  One tasty option includes strawberries, lemon and fresh basil. You can also opt for plain coconut water or sparkling water with your favorite fruits.

Here is a delicious and refreshing snack idea for inspiration:

Tropical Holiday Fruit Salad

Tropical Holiday Fruit Salad Aprons Recipe in glass bowl.


2.      Include protein and fiber in your snacks.

Protein and fiber are two key nutrients that help us feel full and satisfied, so choose snacks that are good sources in both to keep you satisfied until your next meal. A few ideas include:


  • ¼ cup of cashews
  • 2 tablespoons peanut butter
  • ¼ – ½ cup hummus
  • 5 oz Greek yogurt
  • 1-2 ounces turkey roll-ups
  • 1 hard-boiled egg


  • 1 cup clementines
  • 1 small apple
  • 2 kiwis
  • 1 banana
  • 1 cup carrots
  • 1 cup grape tomatoes
  • 1 ½ cup raw broccoli or cauliflower


3.      Make snacks easy and accessible.

It’s easy to run to the kitchen and grab the first thing you see or anything that doesn’t require preparation, especially when you are on the go. A few helpful tips to make sure you have nutritious snacks on hand and ready to eat include:

  • Cut and clean veggies and fruits ahead of time.
  • Purchase pre-cut vegetables and fruits from your local produce department.
  • Build a vegetable and fruit platter for everyday use. Include nuts and cheeses for more options.



Caroline A.

Written by

Caroline started with Publix as a cashier in 2015 and has developed a passion for writing and social media. She loves being a part of Publix’s culture and enjoys bringing new ideas to The Publix Checkout by writing about topics customers might not know about the company. Pub Subs and Publix Sweet Tea are her favorites, and you’ll always find her with an iced coffee in hand. Outside of work, Caroline enjoys traveling, watching college football and playing with her fur child.

Leave a Comment   (Comment Policy)