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Healthy Gluten-Free Snacks for Summer


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Warm weather + fun in the sun = summer!   Summer is such a wonderful time of year.  We spend more time outdoors, the days are longer, school is out and we tend to feel more relaxed.  We also indulge in more picnics, snack times and other potential pitfalls to nutritious eating.

There’s no denying that everyone, at one time or another, has had a snack attack. If you are like me, you probably enjoy snacks.  Let me take it one step further and say I enjoy snacks daily.  In my opinion, the key to a healthy lifestyle does include snacks.  As a certified health and wellness coach it is my job to educate clients on exactly what constitutes a healthy snack. The 5 essential things to keep in mind for a healthy snack are:

1) Whole grains

2)     Fiber

3)     Protein

4)     Low amount of added sugar (fruit is a great choice)

5)     Healthy fat

The combination of fiber, protein, healthy fats and whole grains (complex carbohydrates) will fill you up longer and as a bonus add essential nutrients.

Many convenient snack foods are highly processed and full of chemicals, additives, unhealthy fats and refined sugars.  Selecting healthy snacks is extremely doable. Think apple with peanut or almond butter for a crunchy treat, trail mix for a sweet treat or even plain yogurt with agave for something creamy.

What about healthy snacks if you are gluten-free? This is actually easier to do than you think. Many of us, myself included, follow a gluten-free lifestyle whether by choice or for health reasons.

So what exactly is gluten?  Gluten is a protein commonly found in wheat (einkorn, durum, faro, graham, kamut, semolina, spelt) rye, barley and triticale.  Once you know what to avoid, finding healthy products and snacks can be really easy.   Some of my favorite snacks are:

For those of you who are not gluten-free, I should mention that you will probably enjoy the suggested snack choices as well. Having these snacks readily available at the beach or pool will prevent you from seeking “unhealthy alternatives” to satisfy your families hunger.  Snacking is enjoyable and there is a wide variety of healthful goodies for whatever you’re craving, be it sweet, crunchy, salty, creamy or spicy.  Go ahead and be creative.  Here’s to healthy snacking!

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About rlerner


Rachel Lerner is a certified holistic health and wellness coach and founder of Personal Web Nutrition. Based in Westchester County, New York, Rachel works with clients all over the country by phone or in-person. Her practice is focused on supporting women to learn how they can live more vibrant, healthier, happier lives. Please visit Personal Web Nutrition for more information about Rachel and to receive a FREE guide to grocery shopping.




2 Responses to Healthy Gluten-Free Snacks for Summer

  1. Greetings from Scotland! I enjoyed reading your articles.

  2. NuGo Free bars are certified gluten-free high protein bars. They are soy-free, dairy-free, vegan, Kosher Pareve, 100% natural, low fat, and high fiber. Made with real dark chocolate.

    We don’t use hydrogenated oils, trans fats, or vegetable fat compounds in our bars.

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