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Rising temperatures and kids getting out of school can only mean one thing, summertime is here! Summer brings fun vacations, outings with your kids, and summer parties, but all that can make it hard to stick to healthy habits. Even with normal routines disrupted for an extra dose of fun, you should still make sure and reach for healthy snacks.

When you are hungry, aim for a snack that is around 100 to 200 calories and is a mix of fiber or protein. This will help keep you satisfied until your next meal. Some of my favorite snacks include:

Frozen Grapes

Keep a bag of grapes in your freezer to have a refreshing treat on hand. One cup of frozen grapes has only about 100 calories, but taste just like mini grape popsicles, without the added sugar of store-bought varieties!

Mini Caprese Salad

Toss together 1 cup of grape tomatoes, 1 ounce part-skim mozzarella, and a handful of fresh basil, and then drizzle with balsamic vinegar for a quick yet tasty snack to treat yourself. It has just 140 calories and 9 grams of protein!

Chili Lime Jicama

When you’re craving something salty and crunchy, this snack will fit the bill. Sprinkle 1 cup of jicama spears with a touch of chili powder and salt, then spritz with fresh lime juice. Because it’s a great source of prebiotic fiber, jicama will keep you filled up and also will help promote great gut health with only 50 calories per cup!

Salted Caramel Protein Mocha Frappuccino

Instead of swinging by your favorite coffee spot for a high-sugar (not to mention high-priced) afternoon pick-me-up, try blending up your own cold and creamy high-protein Frappuccino using this quick and easy recipe.


1/2 cup strong brewed coffee, cooled

1/4 cup almond milk

1/4 cup low-fat cottage cheese or half of a frozen banana

2 Tbsp. protein powder

1/2 Tbsp. cocoa powder

1/2 tsp. caramel extract

Pinch of salt

2-3 packets of stevia

1 cup ice


Blend all ingredients together and enjoy! With just 110 calories, this provides 17 grams of protein and a little caffeine to power you through the day.


CAM Nutrition Website-jamie miller

If you’re ready to make a permanent and lasting change to your health, schedule a one-on-one session with Camelback Village Dietitian Jamie Miller, and receive a personalized plan to help you achieve your goals. For more information contact Jaime at or 713-494-2030.





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