Craving a nutritious bite? These 7 refreshing summer snacks deliver flavor and satisfaction without the guilt or excess calories.
Contributed by nutrition expert Anita Mulderij from JasperAlblas.nl. Also check out her insightful piece: 3 Habits That Are Costing You Years of Your Life.
As a dietitian with years of experience helping clients balance indulgence and health, I've seen how smart snacking transforms summer eating. While more salary, sun, or vacation days always feel great, snacks are different: opt for nutrient-dense options around 100-150 calories to stay energized between meals. They're affordable, fresh, and perfect for hot days. Here are my top 7 recommendations:
1. Tomato and Cucumber Slices with Feta and Olive Oil
Transport yourself to a Greek taverna with this classic. Fresh tomatoes and cucumbers topped with creamy feta and a drizzle of olive oil offer savory satisfaction, vitamins, and healthy fats in a low-calorie package.
2. Carrots with Hummus
One serving—about 150g carrots and 2 tablespoons hummus—combines crunch and creaminess. Carrots provide fiber and beta-carotene, while hummus adds protein to curb cravings and keep you full.
3. Half a Cantaloupe Melon
Keep this juicy fruit in your fridge all summer. High in water and beta-carotene (for eye health, strong bones, and glowing skin), half a cantaloupe is hydrating, low-calorie, and naturally sweet.
4. Strawberries with Coconut Cream
Summer's star: strawberries. Pair 150g with 3 tablespoons homemade coconut cream (chill full-fat coconut milk, skim water, whip the cream). Portable, creamy, and under 150 calories—ideal for the office.
5. Raspberries with Yogurt and Honey
This trio—150g raspberries, 2 tablespoons yogurt, 1 tablespoon honey—delivers antioxidants, probiotics, and natural sweetness to tide you over until dinner. Simple, expert-approved refreshment.
6. Frozen Yogurt
Beat the heat with 75g 'fro-yo' instead of sugary ice cream. Probiotic-rich and portion-controlled, it's a cooling treat that sustains energy through long afternoons at work.
7. A Handful of Edamame
These tender green soybeans (75g in pods) are protein-packed from East Asian cuisine. Shelling them slows eating, boosting satisfaction while delivering plant-based power.
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Text: Anita Mulderij | Images: Shutterstock
