Summer is just around the corner! As school winds down and calendars fill with beach days, park picnics, summer camps, and road trips, one question often comes up: What snacks can we pack that keep everyone satisfied, without the sugar crash?

There’s room for both fun treats and balanced snacks that fuel the fun, keep energy levels up, and keep hunger at bay. We’re sharing dietitian-approved snacks for every kind of family: those who prep ahead and those who need convenience. Wherever your summer takes you, we’ve got you covered.

As dietitians, we like to recommend a combination of protein, nourishing fats and fiber to help you stay full and satisfied longer. We’ve included snacks from each of these categories — like protein-packed beef or turkey sticks, roll-ups and yogurt; healthy fats from nuts, seeds and avocado; and fiber from fresh fruits, veggies and whole grains.

You can find many of these items at your grocery store, Walmart, Target or Costco. Some (or variations of these) can be found at convenience stores like Wawa or Sheetz when you’re on the go. If you choose a snack that requires refrigeration, pack a few ice packs or frozen water bottles and use insulated containers to keep food safe and cool as the temperatures rise.

Whether you’re heading out for the day or packing for a full week of adventures, smart snacking can make all the difference. With a little planning or a few go-to options on hand, you’ll be ready to fuel the fun all summer long. Here are some ideas to get you started.

Grab-and-go Snacks (No prep needed!)

— Fruits like oranges, grapes, fresh berries

— Applesauce pouches

— That’s It Bars

— Bare Apple Chips

— CHOMPs sticks

— Cheese sticks, cubes, or Babybel rounds

— Yogurt pouches or tubes like Stonyfield

— Roasted chickpeas like Biena

— Trail mix

— Heavenly Hunks oatmeal bites

— Granola bars like Annie’s

Quick-prep snacks (5 minutes or less)

— Watermelon sticks or melon balls

— Apple slices with nut butter

— Fresh veggies (cucumber, carrots, bell peppers) and dips like guacamole, Greek yogurt-based ranch, hummus

— Turkey slices and cheese roll-ups

— Pita wedges with hummus

Make-ahead mini meals

— Nut butter and banana sandwiches on whole grain bread

— Whole grain wraps or pinwheels with turkey, cheese, lettuce, avocado

— DIY snack boxes (bento box-style) with grilled chicken, rolled turkey, whole grain or seeded crackers, cut fresh veggies, and dips like tzatziki, hummus, guacamole, Greek yogurt ranch

— Grain-based salads

• Brown rice or quinoa, black beans, corn, diced avocado, salsa
• Whole grain or bean-based pasta salad with fresh veggies like the one featured in the recipe below

COLORFUL SUMMER PASTA SALAD

The measurements below are flexible. I like to use this as a guide, but feel free to customize as you please.

By Ellen Rayha.

Ingredients:

•  1 box whole grain or bean-based pasta, cooked
•  1/2 large seedless cucumber, diced
•  1 pint cherry tomatoes, halved or quartered
•  1 bell pepper, diced (I choose orange for more pops of color!)
•  1/2 to 1 bag of frozen edamame, shelled *add to or substitute this protein source for diced chicken, etc.
•  1/2 to 1 container of mozzarella pearls
•  1/2 cup Greek dressing — I like to use 1/2 bottle of Primal Kitchen Greek dressing made with avocado oil, or feel free to make your own Greek dressing (see below)

Directions:

1. Cook the pasta and steam the edamame according to package instructions, then let them cool.

2. In a large bowl, combine the pasta, edamame, chopped vegetables, and pearl mozzarella.

3. Drizzle with dressing to taste and toss gently to coat.

4. Store in large glass containers or portion into mason jars for a convenient, portable option.

GREEK DRESSING

Ingredients:

•  1/4 cup extra-virgin olive oil
•  1 1/2 tablespoons lemon juice
•  1 1/2 tablespoons red wine vinegar
•  1 1/2 teaspoons dried oregano
•  1/2 teaspoons salt and pepper, or to taste

Directions:

1. Whisk together ingredients.