5 Smart Tips For Low-Sugar Summer Snacking

by Ashley Martinez, MFN, RDN, LD

Last Updated: August 24, 2020

Sweet summertime is here and so are all those juicy, fruity, and rich flavors we love. Many of us are making room for ice cream, homemade desserts, and fresh fruit frozen popsicles. While adding these summertime goodies to your plate, it’s important to understand how to snack smart to balance overall intake and to limit sugar consumption. We’ve put together five tips to consider to build low-sugar snacks for your hot, summer days.
  1. Add protein.
    The real secret to keeping snacks low in sugar is to add in adequate amounts of protein. Protein is the true winner in keeping you satisfied. Recent research shows that protein may be more satiating than carbohydrates or even fat. Make sure to include good sources of protein in your snacking such as chicken, pork tenderloin, edamame, or even Greek yogurt.
  2. Add heart healthy fats.
    Fat is another great macronutrient for satiety as it aids in slower digestion. Reach for the good fats such as polyunsaturated and monounsaturated fats as opposed to foods high in saturated or trans-fat, which include cake and ice cream. Snacks with nuts, avocados, olive oil or seeds are great sources of heart healthy fats. Try an avocado hummus with crumbled pistachios for a punch of nutrient goodness. Use carrots, peppers, or cucumbers for dipping.
  3. Add Fiber.
    Fiber friendly foods tend to be lower in calories since fiber is not digestible Additionally, fiber rich foods take longer to chew, which may help you eat more slowly and give your body time to register that you are full. Choose snacks with whole grains, vegetables, and fruits for consuming adequate amounts of fiber.
  4. Drink plenty of water.
    Do you know that feeling hungry can sometimes be related to your hydration level? Staying hydrated throughout the summer will help keep you from overindulging on sugar. Infuse your water with fresh fruit to add a twist to your summer beverage. Try pairing strawberries with cucumbers for a refreshing fruit quencher that will not disappoint.
  5. Eat colorful snacks.
    Adding colorful fruits and vegetables to a snack can make it that much more appealing and much more satisfying too. Choose non-starchy vegetables such as red or orange peppers and garnish with colorful seasonal fruit such as kiwi, grapefruit, or oranges to add a balance of sweetness. A simple salad or bite sized stuffed red peppers can be great options to incorporate throughout the summer.

Snacking is more commonly found throughout the summer as many of us are outside playing sports, hiking, or even enjoying a nice (socially distanced) picnic with friends. These five tips will certainly keep you fueled and energized throughout the day, while also making room for you to enjoy your summertime favorites.

Disclaimer: This information is educational only and not providing healthcare recommendations. Please see a healthcare provider.


Ashley Martinez, MFN, RDN, LD

Ashley Martinez, MFN, RDN, LD

Eating is all about the experience, and Ashley believes no food should be off limits. As a non-diet, culinary-focused dietitian, Ashley helps others practice the art of intuitive eating, leading to a successful, guilt-free relationship with food. As a personal trainer, incorporating fitness into her routine is also an important part of Ashley’s balanced approach to wellness. She’s got you covered with expert info on everything from blueberries to burpees.