Easy-to-Pack, Dietitian-Approved Ideas for Your Summer Adventures

June marks the official start of summer travel season — and whether you’re headed to the beach, the mountains, the pool, or Grandma’s house, long hours in the car and hot days in the sun can quickly lead to cravings, cranky kids, and convenience store temptations. The good news? With a little prep and a cooler, you can pack nutritious, satisfying snacks that fuel the whole family and make your summer smoother.

Here are some registered dietitian-approved snack ideas that are perfect for road trips and fun in the sun.

Healthy Road Trip Snacks

1.  Protein-Packed Snack Boxes

Create mini “snack packs” with a variety of protein and fiber to keep everyone full longer. Mix and match:

• Hard-boiled eggs

• Cheese cubes or string cheese

• Whole grain crackers

• Baby carrots or snap peas

• Turkey or hummus roll-ups

Pro Tip: Use small containers or bento boxes with an ice pack to keep everything cool and organized.

2. Fresh Fruit That Travels Well

Choose sturdy fruits that won’t get squished:

• Apples (slice ahead and toss with lemon juice)

• Clementines or mandarins (easy to peel)

• Grapes (freeze them for a refreshing snack!)

• Bananas (bring them on top to avoid bruising)

3. DIY Trail Mix

• Make your own mix at home to control sugar and salt. Try:

  • Whole grain cereal

  • Roasted nuts or seeds

  • Dried fruit

  • A few dark chocolate chips

Kid Tip: Let kids customize their own mix in a zip-top bag.

4. Muffins or Mini Energy Bites

Great for grab-and-go:

• Banana oat muffins

• Zucchini or carrot muffins

• Peanut butter oat balls with honey and flaxseed

5. Hydrating Drinks

Skip the soda and sugary juices:

• Water with fruit slices

• Low-sugar electrolyte drinks

• Shelf-stable milk or plant-based alternatives

6. Bonus Grab-and-Go Packaged Snacks

• Roasted chickpeas or edamame

• Unsweetened applesauce or fruit pouches

• Low-sugar granola bars

• Hummus cups with pretzels

Healthy Pool & Beach Snacks

1. Hydrating Fruits

• Watermelon cubes

• Frozen grapes or melon balls

• Orange slices

• Cucumber rounds with a sprinkle of sea salt

Tip: Pack in a sealed container with an ice pack — refreshing and rehydrating.

2. Salty & Satisfying

• Popcorn (lightly salted or homemade)

• Whole grain crackers with single-serve peanut butter or guacamole

• Cheese sticks (tucked in the cooler)

3. Beach-Ready Wraps

Mini wraps are less messy than sandwiches:

• Turkey, spinach & hummus wrap

• Peanut butter & banana rolled in a tortilla

• Egg salad in a whole grain pita

Tip: Slice into pinwheels for bite-size, kid-friendly portions.

4. Frozen Treats

Prep and freeze the night before:

• Yogurt tubes (thaw slightly at the beach)

• Homemade fruit smoothie pops in a thermos

• DIY frozen banana bites with peanut butter

Packing Tips for Travel & Outdoor Snacks:

• Use insulated cooler bags with plenty of ice packs or frozen water bottles

• Avoid mayo-based items unless they’re kept cold

• Keep snacks in portioned containers to reduce sandy or sticky hands

• Bring napkins, wipes, and a trash bag

Whether you’re road-tripping, pool-hopping, or beach-bound, healthy snacks make all the difference in how you feel throughout the day. With a little planning, you can keep the whole family energized, hydrated, and happy — wherever your summer takes you.

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