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Sun-sational Summer Snacks

You’re off school and outside, running around and being active. The last thing you need is to eat a whole bunch of unhealthy, heavy foods that will drag you down instead of giving you the energy you need to complete all the things on your summer to-do list. So here are some of our summer snack faves, specially designed to make all your summer adventures wholesome ones!

Beach Snacks

The next time you’re heading down to the beach, don’t let the greasy, fattening burgers, hot dogs and fries from the snack bar be your only eating option. Instead, pack your own cooler full of snacks that’ll keep you hydrated and energized for swimming, volleyball and sandcastle building!

  • Sandwiches and wraps: Choose whole-wheat or whole-grain breads and wraps. Read the ingredient label – just because it’s brown doesn’t mean it's whole grain. Fill your seaside sandwich or wrap with lean protein like leftover grilled chicken. Don't forget to add veggies like lettuce and tomato. Tuna (light on the mayo) and peanut (or almond) butter and jelly also make great sandwiches.
  • Fruit and veggies: Summer fruits are great to take to the beach – peaches, nectarines and melon slices are all great snacks. Don't forget to take some baby carrots, pepper and cucumber slices as well. Hummus makes a hard-to-spill and healthy dip for your veggies.
  • Snacks: Pretzels, home-made trail mix and dry cereal all are easy and healthy snacks to pack.
  • H2O: Don't forget your water! It will keep you hydrated in the heat. And remember: sometimes we feel hunger when we are really thirsty ... so drink up!

Picnic Snacks

There’s almost nothing nicer than a perfect picnic on a sunny summer day. While most people pack their baskets full of fatty fried chicken and potato salad loaded with oily mayo, you should make sure the snacks you’re bringing are healthy and nutritious so you can spend the day kicking around the soccer ball or flying kites with your friends instead of snoozing on the picnic blanket and missing out on all the fun.

  • Summer’s bounty: Take advantage of the produce that’s in season and fill your picnic basket with peaches, berries, cherries, watermelon, tomatoes, corn, zucchini, peas and fresh herbs.
  • Light and crunchy appetizers: Pack a variety of crisp, raw veggies like cucumbers, carrots, celery, asparagus tips, cherry tomatoes and radishes. Take along a nutritious dip like hummus, salsa, fat-free bean dip or low-fat yogurt flavored with herbs and spices. Stuffed celery with peanut butter and baked tortilla chips and salsa are classically yummy!
  • Different main dishes: Instead of picking up a basket of fried chicken or grilling burgers, why not buy a roast chicken or try making wrap sandwiches. Wraps are easy to eat and carry and can be super-nutritious if you make them with lean meat and stuff them with veggies and salsa or light dressing. Making lean beef burgers or turkey burgers will make it a healthier treat, as will skipping the cheese. Hot dog lovers can choose the lower-fat brands or try a chicken or turkey dog.
  • Sensational salads: Don’t load your picnic basket with oily salads. Salads with lots of mayo aren’t just high in fat – they’re also a place where bacteria likes to grow and that can cause you to get sick. Instead, use dressings made with less oil and more vinegar or other added liquids like fruit juices.
  • Go whole-grain: Use whole-grain buns, pita bread or wraps for your grilled meat, chicken, fish or veggies.
  • Better beverages: Beat the heat with plenty of ice water, sparkling water, unsweetened iced tea and low-calorie drinks. Try freezing water bottles the night before your picnic and using them as cold packs to keep your food cool. Once the water inside the bottles melts, you’ll have an ice-cold drink that’s healthy and refreshing!

Sports Snacks

If you’re planning on joining a soccer or baseball team this summer, or you’re going to be doing a lot of outdoor activities like swimming, hiking, etc., make sure you’re eating the right kind of snacks to give you the maximum amount of strength and energy. This way, you’ll excel at every summer sport!

  • Proteins: Found in meat, eggs and dairy foods.
  • Carbohydrates: Fruits, vegetables and whole grains are the best sources. Try bagels, English muffins, cold or hot cereal, pretzels, low-fat crackers, leftover pasta, noodle soups or microwaved potatoes.
  • Vitamins: Found in fruits and vegetables, juice and salads.
  • Minerals: Like calcium, found in dairy products like cheese.

Road Trip Snacks

If you’re going on a family road trip this summer and you’re going to be spending some (or a lot of) time in the car, tell your parents you’d rather bring your own food for the trip rather than stopping at greasy roadside fast-food joints or diners. The more unhealthy snacks you eat in the car, the less pleasant the trip will be.

  • Cleaned and sliced raw vegetables; grape or cherry tomatoes
  • Apples, oranges, bananas, grapes
  • Snack-size dried fruit (such as raisins)
  • String cheese
  • Yogurt in a tube
  • Pretzels
  • Roasted soy nuts
  • Baked, flavored rice or popcorn cakes
  • Sugar-free Jell-o cups (plus plastic spoons!)
  • Fat-free pudding cups (plus plastic spoons!)
  • Reduced-fat cookies/crackers
  • Fruit juice boxes; mini cans of low-sodium V8 juice
  • Whole-wheat bagels with light cream cheese (bring a plastic knife and slice the bagels before leaving)
  • Sandwiches made with lean luncheon meats and low-fat cheese or hummus and fresh spinach
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Fave Afternoon Snack?

  • An apple or orange.
  • A candy bar or a bag of chips.
  • Cookies!
  • A super-sized Big Mac combo with a Diet Coke.

Dear Dish-It In The Forums

Autonomy
Autonomy posted in Family Issues:
"StarrChild" wrote: Two years ago my parents broke up. I was never really the same after that point. My mother she began to just not care about anything. She would go out clubbing every Friday and would yell at me for my attitude towards it. Why would I be okay with her doing that??? I didn't really realise it but I began feeling kind of depressed. Of course we didn't fight all the time but when we did I would always end up crying alone in my room. And it would be really painful. One time I cried every night for a week because of her. A week ago, I felt really sick at school so I went to the sick bay but my Mum refused to believe I was sick. She thought I was lying and being over dramatic as usual. I felt really horrible after that, that the teacher sent me to the guidance councellor and almost immediately I burst into tears. I didn't even know why I did but the councellor did a little test on me and came to the conclusion I was slightly depressed and had anxiety. It wasn't really surprising but hearing it out loud just felt really weird. Even after knowing that fact my mother doesn't really act any different. She's not a bad person I swear but she can just be really horrible at times. Anyways, that's technically whats been happening in my life lol. Nothing really interesting Oh dear, that sounds like a dreadful situation. I've lived through similar difficulties in my own life, and my heart goes out to you, truly. May I offer you some advice? I don't have the cure to your problems or a magic wand that can make them disappear, but I do believe that some good can come out of your living situation. The first thing I'd like to make note of, is that everyone makes mistakes. As human beings, we have to make mistakes. There's no way around it; it's how we learn and grow. And as we get older, we don't stop making mistakes. Your parents are no exception. Although we look to our parents for guidance, and direction, and support, we have to understand that they aren't perfect people, and they make mistakes. They may not always lead us in the right direction. They may not always set a good example. They may not always be there for us, to encourage us and support us when we need them most. And that's okay. Everyone makes mistakes, and we have to accept that. But we can't let allow other people's mistakes to hurt us, my dear. And I know it hurts. Your mum might not understand how her actions make you feel. You said you haven't been the same since your parents divorced, and I know how challenging that can be to go through. But you know, some of the brightest, wisest, and happiest people I've met, are people who have dealt with difficult problems in their lives, and used them to grow as people. You can let your parents' mistakes get to you, and make you upset and depressed; or, you can accept that they aren't perfect people, accept that they make mistakes, and accept that their mistakes don't have anything to do with you. So here's what you do, friend: you can't stop your mum from going clubbing, and that's okay. Don't try to. Don't fight with her about it. You can let her know how it makes you feel, but don't get into an argument. Accept the situation for what it is. Your mother is her own person, and she is accountable for what she does; you aren't. Next time you start to get in a fight or an argument with her, just step back, and withdraw yourself. Try it, see what happens. Once you decide not to let other peoples' failings affect you--and you do have the power to do this--then you'll find a sense of peace you probably haven't felt before. And you'll learn from your mistakes, and the mistakes of your parents, and everyone around you, and you'll be a better person. Press on.
reply about 8 hours
Dounuts
Dounuts posted in Family Issues:
Go to your neighbor's house and ask him/her to call to police.Everything will be just fine.
reply about 14 hours
RavenClawRaina
my ex is going through the same thing. Call the police now. Things will get out of hand. My brothers friend has been living with us for about 2 weeks becuz his dad punched him in the face. Call 911 now. They will help you. Just say you have been abused by your family member and they will take it from there. If you want, add me and we can talk
reply about 15 hours
XxRuby_PhoenixxX
If you are getting abused to the point where you bleed, call the police immediately. This isn't acceptable behavior.
reply about 15 hours
MRAP
MRAP posted in Family Issues:
Hey, Just wanted some advice to help me on what to do on this. Ever since I was 3 I've been both Verbally, Mentally, And Physically abused. To me, this is normal since it's been happening for so long. But I just can't take this thing anymore. When I get home I always get yelled at for no reason. I have been on Anti-Depressants for the past 1-2 years. Been going to counseling for 6-7 years for family. Nothing has changed yet. I just need help on how to handle this. Thanks.
reply about 15 hours