Healthy treats for the Summer.

What a wonderful time of year! BBQs, picnics, camping trips, road trips and long days by the pool. This is fantastic time to spend with your family and friends and eat delicious food. Often times when people get into vacation mode they forget about nutrition. They allow the holiday, the kids schedule or lack of routine more important than healthy eating. Nutrition can stay on top of the priority list no matter what the hectic schedule may be. There are always ways to incorporate healthy eating into your diet.

Be prepared! So often, we step out of the front door and jump in the car and do not think about when we are going to eat next. Remember the Boy Scout motto and Be Prepared. Always have snacks ready to go so you can eat balanced, nutritious foods throughout the day and not get stuck eating something you are going to regret later. It is important to have your snacks be balanced so keep handy fresh produce, low fat protein, healthy fats and whole grains.

• Vegetables: cut up carrots, bell peppers, radishes, celery, broccoli and cauliflower. These vegetables hold well throughout the day and stay crispy even after a long day of birthday parties, swimming pools and camp.


• Fruits: Bananas, apples, pears, nectarines, plums and grapes are great on the go since they do not get mushy and or cause a mess. Cut up grapefruit, melon and oranges too for nutrient filled snacks.


• Whole grains: There are some fantastic whole grain products on the market. Find some whole grain chips or crackers that are low in fat, high in fiber and tasty for you. Brown rice cakes, popchips, Pirates Booty, corn cakes and Wasa crackers are all great examples.


• Lean protein: Low fat dairy is a fantastic way to get protein into your diet on the go. Low fat cheese, yogurt, cottage cheese and milk are easy and full of protein without the saturated fat. Soy milk, edamame, beans, lean turkey and ham slices and leftover proteins are also great non dairy protein choices.


• Healthy fats: Always have nuts and seeds prepared as a healthy, satisfying munch on the go.



It is essential to add a variety of foods to your diet prevent boredom. Also, if you have kids who are picky eaters it important to keep introducing new foods to their palette. Sandwiches get a bad rap. Often times when we think we need a snack, it is really time for a meal. Instead of going for a non nutrient dense pastry that is full of calories and not satisfying grab a sandwich to fill you up. Choose a whole grain bread, pita, tortilla or cracker as the "bread" for any of the ideas below. Here are some new twists on the traditional favorite that are great on the go or at your next summer picnic.

• Bananas and honey
• Ricotta cheese, green apples and cinnamon
• Dark chocolate chips and peanut butter
• Cottage cheese and jam
• Hummus, cucumber, sprouts and sun dried tomato
• Olive tapenade and feta cheese
• Grilled vegetables from the grill
• Cashew butter with peaches
• Portobello burger with pesto sauce
• Lean turkey with spicy mustard
• Eat well, enjoy the sunshine and have a wonderful summer!