The days are getting longer and the sun is getting warmer. Summer is near, and it’s bringing all its summer food temptations with it. Just because the temperature is rising doesn’t mean your weight has to. So drop the beer and ditch the ice cream! Here are some hot snacking tips to keep you on track this summer!

Fruit Is Your Friend.
There are so many delicious, healthy fruits in season right now. If you’re feeling the need for something sweet, head over to the farmers market (or the produce aisle) and check out the harvest. Try some fresh chilled melon with some chopped mint or put some grapes in the freezer to snack on. Who needs ice cream? Even better, pair some ripe fruit with a handful of nuts or an ounce of cheese for a protein boost to keep you satisfied longer.

Identify the craving
There is almost always a healthy alternative for any high-calorie treat you’re craving. Try to identify what it is about the food you’re drooling over that you crave. Is it something salty? Crunchy? Sweet? Try swapping low fat vanilla bean yogurt for ice cream or salted air popped popcorn for potato chips.

Pack Snacks
It’s easy to overdo it on calories when you’re on vacation. Instead of hitting up the drive-thru, hit up the grocery store ahead of time and pack healthy snacks for the day. You’ll make better choices, save money and save calories. Snacking is great, but don’t overdo it! A snack should be under 200 calories.

Need some suggestions? Here’s a cheat sheet:

50 Calories and Under
• 1/2 banana
• 3/4 cup raspberries
• 5-6 almonds
• Handful of baby carrots with 2 T salsa
• Celery sticks with one Laughing Cow cheese wedge

100 Calories and Under
• Horizon Part Skim String Cheese
• 1 hard-boiled egg
• 1 mini-snack box of Sun-Maid Yogurt Raisins
• 1/2 cup fat-free plain Greek yogurt with 2 tsp strawberry jam
• 3 cups air-popped popcorn, lightly salted
• 29 pistachio nuts

200 Calories and Under
• 1 container of nonfat Yogurt with 1/2 banana
• 1/2 cup edamame
• 1 serving SunRidge Farms Vanilla Chai Raisins
• 6-oz container Greek nonfat yogurt, 2 tsp honey, and two chopped walnuts
• 1 oz prosciutto and four figs

— Snack suggestions provided by Erika Kaufman, RD, LD; Sarah-Jane Bedwell, RD, LDN; and Marie Roth, RD