Snack Time!

January 24, 2024

A round of golf can take hours. So, when hunger inevitably strikes, it’s important to have a few snacks on hand — and the healthier the better says Middlesex Health registered dietitian Piper Tobler. 

What we eat ultimately determines how well we perform both on the golf course and throughout daily life. So, you may want to skip foods that are high in sugar, sodium, saturated fats and processed or refined carbohydrates. Instead, Tobler recommends a mix of carbohydrates, lean protein and unsaturated fats. This will help you maintain high energy and concentration levels and prevent you from getting tired.

As a reminder, what you consume can also impact your heart health. So, it’s important to make sure you choose your food wisely and eat a complete, balanced diet!

To ensure that your golf course snacks are healthy and beneficial, Tobler offers these five suggestions:

  • Fresh whole fruits, such as apples, pears and grapes: They contain carbohydrates for energy and are packed with fiber and nutrients like potassium
  • Nuts and seeds, such as almonds, walnuts and sunflower seeds: These nuts and seeds offer healthy protein, monounsaturated fats and minerals that help to keep you full. They are also easy to carry and aren’t impacted by outside temperatures!
  • Your own trail mix: Make your own trail mix by combining nuts, seeds, dried fruit and whole grain cereal. Feel free to add a few dark chocolate chips!
  • Popcorn: Popcorn is high in fiber, and you can pop your own corn at home. You may want to avoid adding a lot of butter and salt.
  • Low-fat cheese sticks, or turkey and ham roll ups: These are lean protein snacks, easy to put together and a great option when you need lunch on the go!
One other tip

Staying hydrated on and off the golf course is important. Drinking ample water prevents dehydration, headaches and muscle spasms. It also allows you to keep your energy by helping with the digestion process. 

Featured Provider

Piper Tobler, RDN, CD-N

Piper Tobler, RDN, CD-N

Specialties / Areas of Care

  • Diabetes Management
  • Endocrinology


  • Middletown, CT

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