Do your eating habits change as the temperature rises? As the summer heat arrives, you may find your appetite decreases. It may be more of a snacking, mini meal season for you and your family.  You may also prefer to spend less time in the kitchen in favor of being outside. Here we share some snacking and meal prep solutions to maximize nutrition when you want smaller meals and less structured eating occasions. 

Pack a balanced cooler 

A well-packed cooler can help you eat balanced while you’re out for the day and lower the temptation to buy pricey concessions or restaurant meals. Here’s what your nutrient-packed cooler may include: 

Portable protein: Cheese sticks, cottage cheese packs, yogurts, ready-to-drink smoothies, hard boiled eggs, or convenient Swanson Chicken pouches.  

Refreshing drinks: Water, V8 Energy Yuzu Lemon Energy Drink, flavored water or 100% juice 

Seasonal produce: Berries, melon, peaches, snap peas, sliced peppers, and grape tomatoes 

Dips: Plain Greek yogurt mixed with salsa for veggies and vanilla yogurt as a fruit dip 

DIY frozen treats: Freeze squeezable yogurt or fruit pouches for a refreshing treat. You can also freeze 100% fruit and veggie juice blends in reusable popsicle molds. 

Pantry snack grabs 

Before heading to the community pool or an outdoor concert, choose snacks made with whole grains, fiber, protein, and healthy fats. Portion out mindful indulgences to enjoy a sweet or savory treat in the sunshine, too.  

Choose nuts and sunflower seeds, preferably with seasoning rather than salt. 

Enjoy tortilla chips and crackers baked with whole grains. 

Try chips made with less fat, air fried varieties, those made with veggies, or single serving packs for portion control. 

Assemble a trail mix made with granola, seeds, and dried fruit. 

Share a bag of indulgent Pretzel Crisps with friends; try drizzled or dipped varieties or enjoy a Milano cookie as a sweet treat. 

Be chill for dinner 

During the summer, it’s natural to want to spend less time heating a meal in the oven. It’s the perfect season for grilling outdoors or making cold dishes that are fast, convenient, and provide balanced nutrition.  

On a cooler evening (or even a weekend morning) batch grill chicken, seafood and veggies to repurpose in cold dishes later in the week, like bowls, wraps, or chilled platters. You can pair leftovers like the ones mentioned above with a cooked whole grain like brown rice, whole wheat pasta, or quinoa and top with a light dressing of your choosing.  

 We hope these tips make your summer shift in food choices and meal prep efforts easier.