Summer is in full swing and if your kids are like mine, they think ‘Snacktime‘ should be about once an hour.;)  It always seems like a brutal shock to them when I say no.  Funny how that is.  And when I guide them towards the fruit-veggies-nuts and such,well, I must be speaking a foreign language.

Here are some great suggestions and ideas to keep snacks easily portable, sun-proof, and diet-friendly from dietitian and nutritionist, Elisa Zied, author of Nutrition at Your Fingertips:

1. Nuts- Crunchy and delicious, nuts provide omega-3 fatty acids that are heart healthy and are also rich in healthy monounsaturated an polyunsaturated fats. Bring a baggie with a two tablespoon portion of almonds, cashews or walnuts.
2. Fresh Fruit – Washed thoroughly and packed so as not to get smashed, fresh fruits provide valuable nutrients such as vitamin C and potassium. Zied suggests the most portable fruits include: oranges, apples, and bananas or liven it up with grapefruit slices, clementines, seedless grapes or strawberries.
3. Dried fruit- Look for “no sugar added” when picking out dried fruits and limit portion to two tablespoons. Although not as fiber-rich as fruit, dried fruit is nonperishable and great to mix with crunchy high fiber cereal like low fat granola or nuts (choose the kind you like, but stick to two tablespoons).
4. Veggies – Options like edamame, celery, carrot, pepper strips are durable in packed beach bags. They also provide much needed nutrients while in the heat such as vitamin C, potassium, and Iron.
5. Grains – Whole grain crackers are great treats with lots of crunch and flavor. Pack natural peanut butter or almond butter and no-sugar jelly to put on crackers or whole grain bread. The protein and whole grains are nonperishable and will keep beach goers sated.

All fruits and vegetables should be washed prior to use. When possible, items should be packed on ice to keep food safe and bacteria at bay.

About the Author:
Elisa Zied, M.S., R.D., C.D.N., is a leading national nutrition expert. Through her work as a consultant, spokesperson, writer and author, and extensive work with the media for nearly 15 years, Elisa’s sound nutritional advice has helped thousands of people enjoy a better quality of life. She makes nutrition accessible and practical, and shows people how to improve their food and fitness habits in a fun, easy, and non-threatening way.  Elisa and her work can be found at http://elisazied.com/ and NutritionAtYourFingertips.com.