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Healthy Summer Snacks

May. 4, 2023 / VASA Admin
Smoothie bowl with blueberries, bananas, granola, and other fruit

Summer is here, and for many of us, that means spending more time outside and getting more active. Whether you’re hitting the gym, going for a run, or trying a new yoga class, it’s important to fuel and hydrate your body properly. In this article, we’ll be sharing some delicious and nutritious snack ideas that will help you stay energized, hydrated, and feeling your best all summer long.

When it comes to fitness, good nutrition is essential. Fueling your body with the right nutrients can help you perform better, recover faster, and stay healthy. It’s important to pay attention to both macronutrients and hydration. Macronutrients are the three main nutrients that our bodies need in large quantities: carbohydrates, protein, and fat. Each macronutrient plays a crucial role in overall health and fitness.

Carbohydrates are our body’s primary energy source, and they’re especially important for fueling workouts. When we eat carbs, our bodies break them down into glucose, which our cells use for energy. Protein is important for building and repairing muscle tissue, and it also helps us feel full and satisfied. Finally, fat is an important nutrient that our bodies need for energy and to support cell growth and function. Healthy fats can also help us feel full and satisfied.


Female athletes talking and holding water bottles in VASA Fitness


Additionally, hydration is crucial for fitness, especially during the summer months when we’re more likely to sweat and lose fluids. Staying hydrated can help regulate body temperature, prevent cramps, and improve performance. Aim to drink half your body weight in ounces of water throughout the day—more if you are sweating a lot or exercising in hot or humid climates. For example, someone who weighs 120 pounds should drink 60 ounces of water each day; someone who is 200 pounds should aim to drink 100 ounces of water each day. Incorporating healthy, hydrating snacks like watermelon, grapes, cucumber, and celery is also a great way to increase water intake.


Bowl of fruit, including strawberries, kiwi, and oranges


Now that we’ve covered the nutritional essentials, it’s time to fuel your body with some tasty and healthy snack ideas for the summer season! Try any of these options when looking for a delicious, healthy snack.

  1. Fresh fruits and vegetables: These are great sources of carbohydrates, fiber, and important vitamins and minerals. They’re also hydrating! Try snacking on watermelon, cantaloupe, honeydew, carrots, cherry tomatoes, and cucumbers.
  2. Smoothies and smoothie bowls: These can be a great way to pack in protein, fiber, and healthy fats, as well as hydration. Try adding Greek yogurt, spinach, kale, or fruits with high water content for an added hydration boost for your smoothie.
  3. Greek yogurt: This is a great source of protein and calcium. Try topping it with fresh fruit or nuts for added flavor and nutrition.
  4. Nuts and seeds: These are high in healthy fats and fiber. Try snacking on almonds, walnuts, or chia seeds.
  5. Frozen treats: Frozen grapes, bananas, yogurt bites, and watermelon can be a refreshing and hydrating way to satisfy a sweet tooth.

Remember, healthy eating is all about finding what works best for you and your body. By incorporating these nutritious snacks into your summer routine, you’re taking an important step toward achieving your health and fitness goals. Don’t be afraid to experiment with different flavors and ingredients and remember that every healthy choice you make is a step in the right direction. Keep up the great work and enjoy your summer snacking!