Sun’s out, snacks out: It’s festival season

(BPT) – It is the height of festival season, themed around everything from music, food and drinks to culture and more. Preparation is key to having a healthy and happy summer. Keeping up your energy levels throughout the day with cleverly planned snacks can help control hunger levels.

Check out these tips and tricks, recommended by registered dietitian Toby Smithson, to ensure you’re concentrating on the fun stuff and not depleting energy levels during your favorite festival outings:

Long wait, smart snack

Always carry smart, portable snacks to have on hand for long breaks between festival sets or to tide the group over before the main food event. Sometimes the food selection is slim, or you don’t feel like standing in a seemingly never-ending line for overpriced food. That’s why it’s also key to have more filling snack foods on hand in case nothing appealing is available and you need them to supplement a meal.

Smithson encourages snacks with protein, fiber and good fats to help you stay energized and full longer. ‘Almonds are normally included in my go-to snack,’ Smithson said. ‘A carb-only snack just isn’t going to cut it during a full day or afternoon of festival fun!’

Hydrate, hydrate, hydrate

Bring a reusable water bottle or thermos that you can fill up at water fountains or water stations to stay hydrated all day long, especially if alcohol is involved in your fun! Add orange slices or mint leaves to give your water a refreshing twist.

Balance it out

Snacks like chips and sweet treats can mean unbalanced eating with too many empty calories that cause your energy to nose-dive. Nutrient-packed snacks like whole fruit and nuts can balance out the spread – helping you to stay strong no matter how long the wait.

It’s all about options

On your journey to the festival, why not create an on-the-go trail mix by keeping a selection of popcorn, dried fruit and almonds in the car? It can be easily transferred to your backpack for a quick energy boost. You can also keep this trail mix handy while you enjoy your day and mix up the selection with sweet and savory ingredients. Here are a few great trail mix recipes to try!

BBQ Almond Trail Mix

Serving Size: 1/2 cup


  • 2 cups smoked almonds
  • 1 cup wasabi peas
  • 1 cup golden raisins (can substitute with dark raisins or dried cherries)
  • 1 cup dark chocolate pistoles
  • 3 tablespoons chopped rosemary
  • 2 tablespoons extra virgin olive oil
  • Salt


Gently heat rosemary and extra virgin olive oil together in a small sauté pan for about 5 minutes to infuse flavor very slowly on a low heat. Let it cool. Mix the rest of the ingredients together. Once the rosemary oil is cool, mix with the rest of the trail mix. Season with salt to taste. Keeps well in an airtight container.

Nutritional Info:

Calories 268; Fat 4.3 g; Sat Fat 4.3 g; Mono Fat 1.1 g; Poly Fat .2 g; Protein 6.7 g; Carb 19.9 g; Fiber 4.8 g; Cholesterol 19.7; Sodium 31.3 mg; Calcium 74.9 mg; Potassium 63.3 mg; Vitamin E 6.39 mg

Savory Curry Snack Mix

Serving Size: 1/3 cup


  • 1 cup whole roasted almonds
  • 1/2 cup puffed brown rice cereal, unsweetened
  • 1/2 cup golden raisins
  • 1 teaspoon curry powder
  • 1 teaspoon avocado oil


Put the ingredients into a medium-sized plastic freezer bag and shake until mixed. Portion each serving in an airtight container or bag for an easy snack throughout the week.

Nutritional Info:

Calories 211; Fat 15 g; Sat Fat 1 g; Protein 6 g; Carb 16 g; Fiber 3 g; Sugars 9 g; Added Sugars 0 g; Cholesterol 0; Sodium 110 mg; Calcium 83 mg; Potassium 276 mg; Iron 2 mg

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