Dairy Snacks: Power Up Your Summertime Snacking
There is nothing better than delicious and creamy dairy snacks packed with protein on a hot summer day. Summer usually means more time lounging at the pool, beach, or playground. Wherever you’re spending your summer days, chances are good that you’re toting around snacks to enjoy at—or en route to—your summertime destinations.
If you or your kids tend to nosh throughout the day, you’re not alone. Studies show that many adults and most children snack several times a day, totaling nearly one-quarter of their day’s calories. Think of snack time as an opportunity to sneak in some extra servings of healthful nutrients that will boost energy and health.
Key Takeaways
Summer snacking is a chance to add nutrients, not just calories, by pairing complex carbohydrates with protein-rich foods like dairy.
Dairy snacks such as yogurt, cottage cheese, cheese sticks, and smoothies provide protein, calcium, and vitamins to help kids and adults stay energized.
Simple ideas like fruit with yogurt, veggies with dairy-based dips, and nut butter with milk-based snacks make it easy to build balanced summer snacks.
Just like meals, aim for your snacks to contain both complex carbohydrates and protein. Complex carbohydrates like vegetables, fruits, and whole grains provide energy for your body and brain, so you can keep fueling through your summer day. Protein, like that found in dairy foods, beans, nuts, and nut butters, helps you maintain lean muscle and stay fuller longer.
In addition to providing high-quality protein, dairy foods also provide beneficial nutrients like calcium, vitamin D, B vitamins, potassium, and vitamin A. The B vitamins are important for helping with metabolism, potassium helps maintain normal blood pressure and vitamin A helps promote healthy vision and skin. Calcium and vitamin D are essential for strong bones and teeth.
Try these easy snack ideas and recipes to make the most of your snacks to boost your family’s energy on long summer days.
Delicious Dairy Snacks (or Snacks with Dairy)
Grapes with pieces of string cheese (freeze the grapes for a tasty frozen twist!)
Carrots and red bell peppers strips with Creamy Avocado Hummus
Low-sugar granola with plain Greek yogurt
Berries with cottage cheese
Banana with a layer of nut or seed butter and a few chocolate chips
Celery and whole-grain crackers with Roasted Red Pepper-Feta Dip
Q&A About Snacks with Dairy
Q: How can dairy snacks help power summertime activities?
A: Dairy snacks provide protein, calcium, and key vitamins that support energy, muscle maintenance, and bone health, helping kids and adults stay fueled for long summer days.
Q: What makes a summer snack more satisfying and balanced?
A: Combining complex carbohydrates like fruit, veggies, or whole grains with protein sources such as cheese, yogurt, or milk helps keep you fuller longer and supports steady energy.
Q: What are some easy dairy snack ideas for summer?
A: Try grapes with string cheese, berries with cottage cheese, granola with Greek yogurt, veggies with dairy-based dips, or a simple smoothie made with milk and fruit.
Rima Kleiner, MS, RDN, LDN is a registered dietitian-nutritionist and owner of Smart Mouth Nutrition, LLC. Passionate about good food and good health, Rima helps connect the two for individuals, families, companies, and the media.
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