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Healthy Snacks to Bring to the Pool

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A long day of swimming at the pool can be draining, and you need plenty of energy to have fun this summer. It’s always a good idea to bring plenty of water and snacks to the pool and beach. Kids and adults both need snacks to stay energized and avoid water-related accidents. 

Keep reading for some healthy snack ideas for the pool and beach this summer. 

Fruit Pops 

If you bring a cooler along, fruit popsicles are a great snack choice at the pool and beach. When choosing your fruit pops at the store, make sure you get brands without added sugar. 

Eating too much sugar out in the sun can make you feel nauseous and dehydrate you. Avoiding sugar is especially important for kids’ health, as added sugar is not recommended for children. 

Alternatively, you can make your own fruit pops. You need blended fruits of your choice (frozen or fresh), popsicle sticks, and a popsicle mold tray. Making fruit pops is a fun summer activity to share with your kids that also keeps them hydrated and refreshed at the pool and beach. 

Fresh Veggies with Dip

Vegetables provide essential vitamins and minerals for you and your children. When you’re out in the sun all day, it’s important to practice good nutrition. This will help prevent dehydration and keep you full of energy. Sliced fresh veggies with a dip of your choice offer a satisfying crunch with plenty of flavors. 

Children often prefer veggies dipped in something over plain sliced vegetables. You can choose a classic dip, like peanut butter, or a pre-made savory dip to bring to the waterside. Depending on your family’s preferences, you may enjoy bringing a few different dips for your veggies. 

Finger Sandwiches

If you have time to prepare some tiny sandwiches, they make for great pool and beach finger foods. Sandwiches should have a healthy mix of carbohydrates, protein, and leafy greens to ensure good nutrition. Depending on your family’s diet, you can add cheese to your sandwiches for added calcium. 

Finger sandwiches are small enough to pop in your mouth without much hassle. This makes them the perfect summer snack while you’re on the go. Your kids will be able to eat them quickly and get back to having fun in the water. Best of all, finger sandwiches are nutritious and healthier than many processed snacks. 


Fruit and veggie smoothies are quick and easy to make at home before hitting the pool or beach. Kids love customizing their smoothies with their favorite fruits and vegetables. Smoothies are great for sneaking in mellow leafy greens like spinach and kale, too. These drinks are refreshing and hydrating for long days spent in the sun. 

You can use fresh or frozen fruits to make your beach and pool smoothies. If you use frozen ingredients, your smoothies will stay cold for longer. You can add yogurt, plant milk, chia seeds, oats, and other thickening ingredients for more filling smoothies. 

Hard-Boiled Eggs

Hard-boiled eggs are an easy staple snack to bring with you on the go. This snack is packed with protein and helps keep you full until your next meal. If you and your family tend to get hungry after swimming and playing all day, hard-boiled eggs are a must-have pool and beach snack. 

You can prepare hard-boiled eggs in just a few minutes with boiling water. Your family will enjoy the convenience of this nutritious snack. Consider bringing salt and pepper to add more flavor to the eggs. 

Frozen Grapes

Grapes are delicious when eaten fresh, but frozen grapes can be a game changer for families with kids. Many people choose to substitute frozen grapes for unhealthy snacks like candy. Frozen grapes are sweet and refreshing, with a similar texture to hard candy. 

If you have picky eaters or sweet-lovers in your family, try bringing frozen grapes with you to your next water adventure. 


Pretzels are a good source of carbohydrates and help fill you up. These snacks can be dipped in almost anything, and their taste is appealing to kids and adults alike. When you and your kids are out swimming all day, you need carbohydrates to keep you energized and active. 

Try pairing pretzels with veggie dip, guacamole cups, or your favorite dipping sauce for more flavor. 


Yogurt cups are a classic favorite among children. Plain, unsweetened yogurt has a lot of calcium, protein, and other beneficial nutrients. If you struggle to get your kids to eat plain yogurt, try adding fresh fruit and granola into their yogurt cups. Alternatively, you can buy low-sugar yogurts with real fruit added to the mixture. 

Avoid yogurts with lots of added sugars and preservatives. The extra protein in Greek yogurt will keep you and your family full for longer amounts of time so you can get back to your water fun. 

Trail Mix

Nuts and seeds provide healthy fats and protein to help you stay active with your kids. Your kids may enjoy trail mixes with nuts, pretzels, and dark chocolate. Try making your own trail mix at home, or buy prepackaged trail mixes for added convenience. For extra summer fun, make trail mix with the kids and let them choose their favorite ingredients. 

Some popular trail mix ingredients include raisins, cashews, peanuts, almonds, granola, and chocolate chips. To minimize added sugar, buy dark chocolate chips. Dark chocolate will still give you and your kids a hint of sweetness without overloading everyone with sugar. 

Cheese Sticks

Many kids love cheese sticks with lunches and snacks. Cheese sticks bring protein and calcium to your kids’ diets. They are convenient and individually packaged, so you can bring them along everywhere you go. 

You can choose from mozzarella, cheddar, Colby jack, and American cheese sticks. These are a great addition to any pool day because of their convenience and nutritional value. 


Hummus is full of healthy fats and other important nutrients. This snack is made from chickpeas and olive oil, making it a very “clean” food. You can choose to dip carrot sticks, pretzels, or other snacks in hummus for a satisfying, healthy snack. 

Fats like olive oil are important for sustaining energy and keeping your hormones in proper balance. If you want to keep up with your loved ones this summer, make sure you eat plenty of healthy fats. 

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