What to Pack in My Cooler: Dietitian Edition
July is made for sunshine, road trips, lake days, baseball tournaments, and backyard cookouts. 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 fruits, like California Stone Fruits, are refreshing, naturally hydrating, and easy to grab on the go. Peaches, plums, nectarines, cherries, apricots, watermelon, and berries all 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. Cooler-friendly options include pre-cooked cubed pork tenderloin, hard-boiled eggs or chop, cubed cheese paired with seasonal fruits for a delicious on the go charcuterie. Pork is a particularly versatile option, providing high quality protein with all nine essential amino acids to support muscle repair, recovery, fullness, and lean muscle maintenance. It also contains important B vitamins, including thiamin, niacin, vitamin B6, and vitamin B12, which helps support healthy brain and nerve function. Preparing protein ahead of time makes it easy to assemble satisfying meals that help fuel all your summer adventures.
Include Convenient Fiber-Rich Snacks: Long days away from home call for snacks that travel well and provide lasting energy. That's it. Fruitola Granola and That's it. Fiber Bars are convenient options made with real fruit and simple ingredients, without added sugars, artificial sweeteners, colors, or flavors. That's it. Fruitola Granola delivers 16 grams of plant-based protein and 7 grams of fiber per serving to help support fullness and sustained energy, while That's it. Fiber Bars provide up to 7 grams of fiber from fruit in a convenient grab-and-go package. Naturally sweetened with real fruit, these snacks are perfect for road trips, lunchboxes, post-workout fuel, beach days, and busy summer afternoons. 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. Contact our Discovery Call Center at nutritionservices@hy-vee.com or (515) 695-3121 to learn how nutrition counseling can support your health and wellness journey.
Pulled Pork, Cabbage, and Arugula Salad Serves: 4
All You Need:
2 cups pulled pork*
4 cups arugula, lightly packed
2 cups shredded red cabbage
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:
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.
Top with the pulled pork before serving.
Recipe Source: Pulled Pork, Cabbage and Arugula Salad Recipe - Pork.org
*Whole muscle pork cuts are safe to eat when cooked to 145°F and allowed to rest for 3 minutes.
The information is not intended as medical advice. Please consult a medical professional for individual advice. This content was made possible with the support of our sponsors: California Avocados, California Grown Fruit, the Pork Checkoff, and That’s it.
