Whether you’re heading to the beach, cheering from the sidelines, or spending the day outdoors, a well-packed cooler can help keep energy levels up and hunger at bay. The best coolers include a combination of protein, fiber, healthy fats, and hydrating foods to help keep you fueled and satisfied throughout the day. Here are some cooler staples that make summer eating both delicious and nutritious
Pack Seasonal Fruits:Summer is the perfect time to take advantage of fresh, seasonal fruit. California stone fruits, such as peaches, plums, nectarines, cherries, and apricots, are refreshing, naturally hydrating, and easy to grab on the go. Watermelon and berries also travel well in a cooler and provide fiber, vitamin C, and antioxidants. Enjoy them on their own, paired with nuts, or tossed into salads for a sweet and colorful addition to your meal
Prioritize Protein:Protein helps keep you full longer and supports muscle maintenance and recovery, making it an important part of any well-stocked cooler. Easy, cooler-friendly options include hard-boiled eggs, cheese cubes, individual Greek yogurt cups, roasted chickpeas, or simple charcuterie-style snack boxes paired with seasonal fruit. If you’re planning ahead, leftover grilled pork tenderloin can also be sliced and packed for sandwiches, wraps or snack plates. Pork provides high-quality protein and essential nutrients like thiamin, niacin, vitamin B6, and vitamin B12, which support energy metabolism and overall health. Including a source of protein with meals and snacks can help provide lasting energy for all your summer activities.
Include Convenient Fiber-Rich Snacks:Packing fiber-rich foods can help support fullness, digestive health, and more stable energy levels throughout the day. Fresh fruit, trail mix, roasted chickpeas, whole grain crackers, and convenient packaged options can all help boost your fiber intake on the go. Products like That’s it. Fruitola Granola and Fiber Bars are easy cooler-friendly choices made with real fruit and simple ingredients. Their granola provides 7 grams of fiber and 16 grams of plant-based protein per serving, while the Fiber Bars offer up to 7 grams of fiber from fruit in a convenient grab-and-go package. Pairing fiber-rich foods with a source of protein can help provide more lasting energy between meals.
Don’t Forget Healthy Fats:Healthy fats add flavor, satisfaction, and important nutrients to meals and snacks. California Avocados, nuts, seeds, guacamole cups, and nut butter packets are excellent cooler additions. Avocados are a nutrient-dense choice, providing nearly 20 vitamins and minerals along with healthy fats to help keep meals satisfying. Try adding avocado to wraps and sandwiches, pairing nuts with fresh fruit, or serving guacamole alongside fresh vegetables and whole grain crackers for an easy, flavorful snack.
Hydration is Part of the Plan:Many people remember to pack food but forget about hydration. Water should be the star of your cooler, especially during hot summer days. Consider freezing water bottles overnight to keep foods cold while providing ice-cold drinks later. Hydrating foods like watermelon, cucumbers, oranges, peaches, and berries can also contribute to fluid intake while adding flavor and nutrition
The bottom line: a successful cooler is all about planning ahead so you have nourishing options available when hunger strikes. By combining seasonal produce, protein, fiber-rich snacks, healthy fats, and plenty of fluids, you can stay energized and enjoy everything summer has to offer. A little preparation goes a long way toward making healthy choices the easy choice all season long
While healthy eating principles may sound simple, putting them into practice can look different for everyone. Whether you’re looking to improve your eating habits, manage a health condition, navigate nutrition trends, or simply feel your best, a registered dietitian can help create a personalized plan that fits your lifestyle and goals. Ready to get started? Schedule a complimentary Discovery Session with a Hy-Vee registered dietitian today jdemoss@hy-vee.com or 1-515-695-3771 to learn how nutrition counseling can support your health and wellness journey.
Pulled Pork, Cabbage, and Arugula Salad
All You Need
• 2 cups pulled pork*
• 4 cups arugula, lightly packed
• 2 cups shredded red cabbage
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• 3 carrots, shredded
• ½ small red onion, shredded
• 1 bunch cilantro, chopped
• 1/3 cup extra virgin olive oil
• 2 tbsp apple cider vinegar
• 1 tbsp honey
• ½ tsp salt
• ¼ tsp black pepper
*Purchase it at the store or make your own
All You Do
1. In a large bowl, toss together arugula, cabbage, carrots, onion, and cilantro
In a separate bowl, whisk together olive oil, vinegar, honey, salt, and pepper
Combine salad with dressing and toss to combine
2. Top with the pulled pork before serving
Recipe
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