Snack Ideas For The Golf Course

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While on the golf course, eating a diet that is rich in nutrient-dense whole foods may help to keep your energy levels high and stable. It’s important to look over the ingredients in a snack to make sure they are as simple as possible. Keep in mind that many energy products are very high in sugar (specifically artificial sweeteners) and for energy, it is best to look for simple, herbal ingredients that are proven to be safe, such as yerba mate, goji berries and açaí.

Yerba Mate Tea. This traditional South American drink is an antioxidant powerhouse that contains many beneficial plant nutrients. It contains less caffeine than coffee but more than a cup of green tea, so it may increase your energy levels and make you feel less tired. One study, suggested that 1-gram capsule of ground yerba mate leaves right before exercise burned 24% more fat during moderate-intensity exercise! A higher reliance on fat for fuel during exercise saves your carb reserves for critical high-intensity moments, which could mean better sports performance.

Goji Berries. Goji berries are sometimes also called wolf berries and they come from a shrub that is native to China. These berries are branded a “superfood” by many and are eaten raw, cooked or dry like raisins and are often used in herbal teas, juices and medicines. These berries offer plenty of vitamins and minerals and are also a great source of protein and antioxidants! Keep in mind that goji berries could interact with some drugs, so speak with your healthcare provider if you are on any blood thinners or drugs for diabetes or blood pressure- but for many people, it is safe to eat in moderation.

Açaí. This fruit is native to the Amazon region (Brazil), where they are a staple food. Fresh açaí berries have a very short shelf life and are not available outside of where they are grown, so many times they are sold as a frozen fruit purée, dried powder form, or as pressed juice. They are very nutrient-dense, filled with antioxidants and contain trace minerals such as zinc, iron, manganese, magnesium, potassium and phosphorus. They also deliver healthy fats and fiber for your diet!

Protein Bars & Granola Snacks

For protein bars as a snack, try to look for ones that are sweetened naturally with whole foods such as dates instead of table sugar or artificial sweeteners such as high fructose corn syrup. A bar with refined grains and added sugars will digest faster which leaves you hungry so it is best to look for one that has fiber, protein and healthy fats. Below are some protein bars and granola snack ideas that are recommended.

Nuts & Seeds

Nuts/seeds are great sources of protein, healthy fats, fiber, vitamins and minerals- while at the same time helping to regulate body weight, regulate food intake and help burn energy. These energy-dense foods are complex whole foods that can help you feel full longer without grazing on less nutritious options. With nuts & seeds, try eating a variety rather than focusing on one nut or seed- as they all have different benefits. For nut and seed butters, try eating them with apple slices!

Popcorns & Chocolate

Popcorn has high fiber content and low in calories when served without ingredients high in fat, salt or sugar. With chocolate as a snack- it is important to eat in moderation, but chocolate contains compounds that help protect from inflammation, improves your brain function, and boosts immune and cardiovascular health. Below are some healthy popcorn and chocolate snack recommendations!

Back To The Basics

All fruits and vegetables are nutrient-rich and have high water content which keeps you feeling full for longer. Snacks are an important part of healthy eating patterns and we can intentionally choose whole foods that we love to keep us satiated and maintain stable energy levels. Here are a list of ideas for simple fruit and vegetable snacks.

  • Pears *try “pear”-ing this fruit with some pistachios to add some protein and fiber
  • Apples *try eating some slices of apple with your favorite nut or seed butter
  • Blackberries *try with some dairy-free yogurt and adding granola
  • Oranges *oranges themselves are very filling because of their high water content
  • Bananas *this is a high fiber snack and goes great with nut & seed butters
  • Carrots *pair carrots with some homemade vegan hummus for a delicious snack
  • Avocados *try pairing with some gluten-free bread
  • Celery *peanut butter pairs well with celery for a filling snack
  • Zucchini *if inspired, zucchinis are great to blend into a protein smoothie

More Resources

Resources From Dr. Brooke Stuart / Let Go & Grow®

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