In the summer, eating several small healthy snacks throughout the day is often more comfortable than having bigger meals. Choose nutritious snacks that give you energy as well as help you with focus and memory. Healthy snacking especially benefits these three groups of people:

• Older adults tend to prefer to eat light meals or snacks instead of bigger breakfast, lunch, and dinner meals. Choosing nutritious snacks helps maintain their ability to live independently. Snacks high in protein and antioxidants, such as vitamins C and E, help the immune system to recover from illness and aids in wound healing.
• Children need the calories and nutrients from snacks to get energy for summertime play and sports. Snacks nourish their growing bodies and minds. In the fall, snacks will help kids feel full so they can focus on academics. Read Snacks for Healthy Kids, store.extension.iastate.edu/product/4605, for more information.
• Pregnant women have varied appetites, depending on the woman and stage of pregnancy. Snacks can provide quick, easy nutrition for both mother and baby. Smaller snacks rather than larger meals may help reduce the nausea or heartburn some women have during pregnancy.

Here are some easy, healthy snacks:

• Fruits and vegetables
• Whole-grain crackers and cereal
• Low-fat cheese, Greek yogurt
• Hard-boiled eggs, unsalted nuts or peanuts
• Want a cool summer snack? Enjoy a smoothie!

Do you know a child who needs healthy food this summer?

Check out the Summer Food Service Program meal sites in Iowa, educateiowa.gov/pk-12/nutrition-programs/summer-food-service-program#Summer_Meal_Sites.
211, www.unitedwaydm.org/211, is a one-stop source of information for people looking for help. This phone and online referral service can help people find food, housing, clothing, and much more.