Bring Healthy Snacks to the Golf Course

food choices

It’s almost tee time! Your clubs are cleaned, you grab your favorite golf cap, and you head out the door all ready to have a great round of golf.

Question for you, did you bring healthy snacks to the golf course? You will need your energy to get through 18 holes of golf, especially if you want to play a consistent round.

OK. So the front nine went well. You felt strong and focused. Now you are looking forward to doing just as well on the back nine.

You are standing on the 10th tee getting ready to tee off and suddenly you feel hunger pangs. You take your swing, feeling sort of weak, and immediately reach for your snacks on the way back to your golf cart.


A man holding his stomach due to hunger pang.

You find some chips and a yummy PayDay bar. The peanuts in the PayDay bar offer some heart-healthy benefits, while they contain 90 milligrams of sodium and 9 grams of fat.

If I am rushing to get to the golf course, I might grab chips or a bar on my out. However, I find that my energy levels are not what they need to be when I eat “junk” food.

Fruit bars that have some nuts can be better than a chocolate bar full of sugar, if you are looking for energy, especially after the 9th hole. If you are playing in warm weather, by the time you reach the 13th hole you definitely feel worn out and in need of an energy boost.

A fruit and nut chewy granola bar.


Egg sandwiches are a great treat when you have an early morning round!

Two slices of toast with sunny side up eggs.

Once in a while, we enjoy an egg sandwich on the go. Fry the egg so that the yolk does not ooze out of the bread. Add a slice of cheese, a little bit of ketchup, salt, and pepper and you have a yummy sandwich when you get hungry during your early morning round.

Eggs are a good source of vitamin B12, which many of us, after age 50 can be low on. Not to mention all the other things eggs contain, such as vitamin A, D, E, K, B6, zinc, calcium, and iron. Some have called it the perfect food.

Other healthy snack choices for the golf course:

A jar of creamy Peter Pan peanut butter.

Peanut Butter! That’s right! Eating peanut butter provides your body with protein and potassium. Did you know those help lower your risk of high blood pressure, heart disease, and stroke? Click here to read more about the benefits of Peanut Butter.

Question: have you gotten so mad at yourself because you missed that putt or you miss-hit your shot? I wonder how high your blood pressure gets. Eating snacks that help counteract that can be beneficial.

That is not an excuse to lose control of your temper on the golf course. Temper tantrums on the course are usually counterproductive and not very pretty. Trust me, we all have them every few rounds.

Peanut butter also contains fiber, fats that are healthy, magnesium for your bones and muscles. Take care of those bones and muscles that work so hard when you golf.

Being in the sun can be damaging to your skin. Peanut Butter also contains vitamin E which blocks free radicals from the body, as well as antioxidants.

Add honey to peanut butter to enjoy even more health benefits.

100% Raw Honey.

With as many health benefits provided by honey, it is a great addition to your golf course snacking habits.  There are studies that show that adding honey to some foods can result in an “enhanced defense system”. Now that is a good reason to use honey more often.

Of course, if you are a diabetic, you must be careful with adding sweeteners of any kind to your diet.

Because of the antioxidants in honey, it has been attributed to lowering blood pressure. Now, if you are like me, you might be dealing with some borderline cholesterol readings. Honey is known to also improve cholesterol levels.

My “bad” LDL is fine but my total is high. Honey has been shown, in studies, to reduce the total and the “bad” LDL cholesterol and raising the “good” HDL cholesterol. I don’t know about you, but I am all in on this honey stuff!

I can spend all day on the benefits of honey. However, anything in excess is never good.  Consume it in moderation due to the fact it is high in calories and sugar. However, replacing high-fructose corn syrup in addition to regular white sugar is a good place to start adding honey to your diet.

Fruit is another favorite snack I enjoy while golfing.

A bowl full of fresh fruit.

Here in Florida, it can get super hot and muggy in the summer months. One of the snacks I enjoy is cool fruit. Any of the following fruits, cut up and left in the cooler with ice are enjoyable:

  • Apples:
    • A good source of fiber and vitamin C.
    • High in fiber and water
    • Contain soluble fiber which helps lower cholesterol.
    • Many health benefits are mentioned in a very interesting article from the National Institute of Health.
  • Strawberries
    • Good source of manganese and potassium.
    • Good source of fiber and vitamin C.
    • Many of the same health benefits found in apples.
  • Citrus fruits (oranges, tangerines)
    • Good source of vitamin C, vitamin A, folate and copper.
    • Source of potassium.
    • High in fiber and loaded with beta-carotene, which prevents free radicals that damage the skin. Sure does make sense to load up on oranges if you are spending lots of time in the sun golfing.
  • Grapes
    • known to be anti-inflammatory
    • Heart-healthy, improving blood flow and protecting your vascular system.
    • Like other fruits, such as apples, the polyphenols found in grapes, are linked to a lower risk of cognitive decline.
    • Phytonutrients found in fruits and veggies like grapes protect the skin from the effects of ultraviolet light radiation. See another study by the National Center for Biotechnology Information.
  • Bananas
    • Good source of potassium. Golfing in the hot Florida sun, we sure can use electrolytes to help our muscles recover.
    • Good source of magnesium, which can help with muscle contraction and relaxation. (We sure use our muscles in golf!)
    • Contain vitamin B9 (aka folate) which helps serotonin reach the brain faster.  (Grumpy on the golf course? Maybe a few bananas might make you feel “nicer”. )
    • Contain tryptophan, a precursor to serotonin. (Feeling tired, irritable? Your golf mates might tell you to have a banana!)
    • Want more energy? Grab a banana! Rich in glucose, which provides optimal energy.
    • Having a hard time seeing that ball? Bananas contain vitamins A, C, E and lutein which are eye-healthy nutrients, not to mention beta-carotene, which helps to protect and repair damage at the cellular level.

Dry fruit can also be a great snack, especially if mixed with raisins and nuts.

Oh, but wait! You drive by and smell that yummy hot dog from the golf course snack bar!

Hot dog on a bun with ketchup and mustard.

But how do you resist, as you go past the snack bar on the way to the 10th hole, the smell of those yummy grilled hot dogs? Mmmmm, so tempting.

Just remind yourself of all the benefits of the healthier snack options and how they can help your round of golf.

So many great snack choices!

Another one of my favorites is peanut butter and banana sandwich. The first time my husband suggested it I was doubtful I would enjoy it but it has become one of the regular snacks for us on the golf course. You get the protein and the potassium not to mention all the other nutrients!

Other great snacks are yogurt, nuts, celery sticks with hummus dip, to mention a few.

Let me know what you enjoy eating on the golf course that makes you feel at your peak or at least feeling good while playing golf!

Leave a comment below about your favorite snack.

Hand with pointer finger pointing down.




  1. I’m not exactly a golf enthusiast, but I do agree with having healthy snacks instead of junk food. Your website is so well designed that I found it very appealing to my eye, I’m a very visual person and pictures say so much more than sometimes text. I agree with the Nature Valley fruit bars and also fresh fruits to have for your game. This is an interesting niche, and I was so please with the post because it was so unique. 

    • Thank you for taking the time to comment. It has been a while since I wrote new posts but hopefully get back to spending time doing so. 

  2. Glad to see someone is trying to get us to eat healthier on the golf course! I love to eat cool fruits out in the summer heat as well! Though, would it be better if I just loaded up on a heavy breakfast before I hit the course? Or should I just eat something light so I will have to bring healthy snacks with me? Great article!

    • We usually golf in the middle of the afternoon. So we have a light lunch then take some snacks to hold us off until dinner. All that swinging clubs works up an appetite. Here in Florida the heat wears you down so eating food that gives you energy helps the back nine play.

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