How I Snack-Prep for Summer as a Dietitian Mom

Brierley Horton, M.S., RD is a dietitian nutritionist, content creator and strategist, and avid mental health advocate. She is co-host and co-creator of the Happy Eating podcast, which breaks down the connection between food and mental wellness.

As a registered dietitian (and a parent), I know that when summer hits and the kids are home, snacks basically become their own food group. Whether it’s fueling up after an early morning swim team practice, grabbing something after a sweaty day at camp, or keeping tweens and teens from raiding the fridge for the third time before dinner, having smart snack options on hand has become a lifesaver for me.

And let’s be honest, on the days I’m working from home and juggling Zoom calls while the kids and their friends are constantly in and out of the house and the kitchen, I need snacks that are quick, satisfying, and—because I’m a dietitian—ideally nutritious, too. That’s why I always keep my kitchen stocked with healthy, ready-to-go staples that kids of all ages actually want to eat. Another key element is to find as many pantry-friendly items as possible: I find that everyone naturally gravitates there first and then opens the refrigerator or freezer second. That being said, most of my go-tos are pantry staples, but I’ve included a few must-haves for the fridge and freezer.   

Read on, friends, for my unsung heroes this season: 

Snackable cheese

I hope you’d expect nothing less from me to tout a food that Cabot excels in making! Whether it’s pre-sliced cheese, cheese curds, or snack sticks, Cabot cheese for snack is a fantastic way to sneak some protein in. Some days it’s one of the only in-between meal items that contains protein that they’ll eat.

Meat Sticks

If you’ve read any of my articles here before, you may recall that I am a fan of meat sticks. When kids, teens, and tweens are mainly subsisting off of snacks (yes, it happens in my house, too!) getting a little protein into them isn’t easy. Meat sticks are a great solution to that problem! Better yet, they’re shelf-stable and so I store them front and center in the pantry in a clear container. 

Fruit leathers

These truly are an item I have to re-stock every week. And I don’t mind! Here’s why: I look for fruit leathers that have the least amount of added sugar in them, or ones that have no added sugar. Similar to the meat sticks, I make sure to put them on an eye-level shelf so everyone naturally gravitates to them when they want something sweet. This keeps them out of the candy jar, fairly uninterested in a brownie baking project, and away from the ice cream I’m saving for myself after dinner—win, win, win! 

Seaweed Snacks

This savory, crunchy snack isn’t for every kid. But for the kids that do like them, they are an immediate win. I attribute the magnetism to the fact that most other families don’t offer seaweed for snack at their house. Regardless of why they are so popular, they offer up a little bit of nutrition for only a few calories while satisfying any salty cravings. Plus, many mainstream grocery stores sell them in individual snack packages so they’re easy to add to your snack stash. 

Alphabet or animal crackers

Don’t be fooled by the word “crackers.” These are more cookie than cracker. But when volume is top of mind (aka your kid and their friends can work their way through an entire package of sandwich cookies), alphabet or animal crackers are my preferred choice. A single serving is significantly lower in added sugars and delivers more “crackers,” too. Brand-to-brand, the added sugars amount isn’t all that different (usually 7 to 8 grams per serving), but check to be sure and aim for one that is lower in added sugars. 

Popcorn in single-serve bags

I’m specifying single serve bags for a couple of reasons. First, unless your kids are old enough, save yourself the hassle of having to interrupt your work flow to microwave a bag of popcorn or, gasp, stove pop some kernels. Second, summer humidity is not nice to popcorn so the minute that family size bag goes outside and is left open, it’s as good as day-old restaurant tortilla chips. IYKYK. Overall, though, popcorn is a great snack choice, especially if it’s plain-ish: it’s a whole grain and a serving is multiple cups! 

Mac & cheese in microwave cups 

Boxed mac and cheese is a favorite in our house, so I’m not throwing shade there. But in the spirit of saving parents’ sanity, may I recommend the microwaveable cups? Tweens and teens can make it themselves, and babysitters can easily make it for littles and save you a dirty pan to wash when you get home from work. When purchasing, review the nutrition label and compare sodium content between brands - I always choose the one that has the lowest.

Applesauce Pouches

If you think these are just for toddlers, guess again. I bought some on a whim a few years ago and there isn’t a tween or teen who comes through my kitchen that doesn’t indulge. I like to buy the varieties that are purely apples, no added sugar, no added fruit concentrate. Throw half in the pantry and the other half in the fridge for those who want a cool summer treat! 

Fruit Popsicles

Now that the weather is warmer, a whole drawer in my freezer is dedicated to 100% fruit popsicles. Read the ingredient list and look for pops made with all fruit and no added sugar. If that’s too challenging (or it won’t pass with your crew), look for added sugar as far down on the ingredient list as possible. Not only do these popsicles offer a little bit of nutrition thanks to their whole fruit base, but also they satisfy the craving for a cold, sweet treat. And as a parent, I don’t have to worry if I’m breaking someone else’s dessert rule.

And now that you know my secrets—good luck this summer, parents, trying to keep energy up, hunger down, and everyone happy (including you!).