When we head out on a trip with kids, a snack is an essential part of every backpack. To make the outing a success, our little ones need a hearty, high-quality snack that gives them enough energy and at the same time stays safe even in high outdoor temperatures. Not every food is suitable for a full day in a backpack. The right snack should be healthy, nutritious, and tasty, but above all practical and safe.
Basic criteria for choosing snacks for summer trips
The first and most crucial aspect is the snack’s resistance to heat. Summer often brings high temperatures that can speed up food spoilage, so it’s important to choose foods that are more heat-tolerant and to pack them properly.
Another criterion concerns the nutritional side. A snack should contain a balanced ratio of carbohydrates, fats, proteins, vitamins, and fiber, which help keep active kids in good shape and provide the energy they need for a whole day full of activities.
Fruit and vegetables: how to choose and pack them
Fruit is a great source of vitamins, fiber, and energy, yet it doesn’t always withstand long transport in the heat. For longer trips, choose firmer types of fruit, such as apples or pears.
Small fruit like blueberries, strawberries, or grapes stored in snack boxes with tight lids are also a good choice. Avoid melons or overly ripe peaches, which are too juicy and prone to spoilage.
Vegetables are even more resilient. Very practical are carrot sticks, cucumber, or bell pepper. We can also recommend small cherry tomatoes, which are sweet.
For packing fruit and vegetables, we recommend using suitable snack containers and, if possible, a cooler bag.
The energy foundation of every outing
A rich source of carbohydrates that gives kids gradually released energy. A key advantage on trips is their resistance to summer temperatures.
Simple solutions include homemade granola bars or oat cookies, where you have full control over the amount of added sugar and can add nuts or dried fruit.
Whole-grain rolls or bread can be filled with cheese or ham, but only if the temperatures aren’t too high or you pack them well in a cooler bag.
Another tip is crisp corn cakes or savory crackers, which have a long shelf life and are popular with many kids precisely for their neutral taste.
Which protein sources are suitable for trips?
Protein is key on any trip because it gives kids a feeling of fullness, supports quality muscle recovery, and keeps them active longer. Choosing the right protein snacks can be tricky in summer, though, because protein-rich foods are generally more prone to spoilage.
When you’re choosing long-lasting protein sources, your first choice should be nuts and seeds. Almonds, hazelnuts, walnuts, cashews, or the less commonly used Brazil nuts provide healthy fats, valuable minerals, and fiber along with quality protein. They also spoil very slowly, so they’re perfect for summer conditions.
Dried meat, or jerky, is a great and durable option. It’s a source of protein especially for kids who enjoy eating meat. The advantage lies in its shelf life and resistance to hot environments. Do pay attention to the ingredients! Choose quality jerky without added preservatives, flavorings, or excessive salt.
Dairy products are generally an excellent source of protein; however, in summer you need to be very careful and consider how to store them properly. If you’re traveling with a cooler bag, small firm cheeses like Babybel or cheese sticks are a safe choice. By contrast, soft cheeses, yogurts, or milk tolerate the heat for a shorter time, and therefore aren’t ideal.
Plant proteins in the form of legume snacks (e.g., roasted chickpeas or falafel balls) can also be a great alternative.
Tip: Protein products are not suitable for children.
A sweet finish
One option is homemade energy balls made from dates, dried fruit, oats, nuts, and seeds. You can easily prepare them by blending the ingredients and shaping them to the desired size.
Dried fruit or fruit leathers are another simple alternative, with the best options being those with no added sugar. Apples, apricots, cranberries, or mango in dried form are naturally sweet and also keep for a long time.
Baked treats, such as homemade muffins or healthy cakes without creamy fillings, can be a great option. Make them preferably without chocolate, which will melt in the heat.
Cereal bars, fruit snacks, or various seed bars are practical, long-lasting, and suitable for travel. They’re already available in every supermarket.
Tip: If you have a thermos, try chilling it in the freezer at home and then seal a popsicle inside. The ice cream should stay frozen for several hours even during a summer trip.
Hydration and drinks for trips
Hydration should therefore always come first. On a trip, you need to regularly remind kids to drink, in small sips every 20–30 minutes.
The best choice is of course plain water, possibly enhanced with a drop of lemon juice or a few mint leaves. This solution is the simplest, most effective, and it’s not a sugary drink.
On the other hand, avoid buying sweet sodas, energy drinks, or artificial juices — they contain a lot of sugar and are counterproductive for thirst. The exceptions are quality juices (in smaller amounts) or diluted natural fruit juices.
Unsweetened iced teas or herbal fruit teas made at home can also be a good choice, but don’t store them in bottles for too long. To keep the drink cold and extend its life, use a quality thermos or insulated bottle.
Practical tips for storing and transporting snacks
To keep a snack fresh for as long as possible, we recommend having a few basic tools at hand. Great helpers are special cooling packs that you place at the bottom of the backpack or into insulated snack bags. Thanks to them, the shelf life of prepared foods is significantly extended.
Many types of practical containers now offer an integrated cooling element, which can be a very practical and economical solution. The market offers a wide range of boxes of different sizes and shapes, designed specifically for travel needs and able to keep food at refrigerator temperature.
Preparing snacks for trips doesn’t have to be stressful. All it takes is a bit of planning, choosing foods that tolerate heat, and using a few practical tools. Get the kids involved in the prep. They’ll have a bigger appetite.
And now, off you go—time for an outing.