Healthy Snacks to Eat on the Golf Course

food choices


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, but did you pack healthy snacks to eat?

hunger pang

You find some chips and a yummy PayDay bar. Sure, I know that the peanuts in the PayDay offer some heart-healthy benefits, however, did you consider that they also contain 90 milligrams of sodium and 9 grams of fat?

I am as guilty of grabbing chips or a bar on my way to the golf course. 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.

Fruit and nut bar


Eggs are not just breakfast!


Larry and I enjoy an egg sandwich on the go. How so? You 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. May I say it is the perfect food?

What are some of my other healthy snack choices for the golf course?

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?

You know those moments when you get 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 but did you know that 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.

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 in 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 in on this honey stuff!

I can spend all day on the benefits of honey, but we must make sure to 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.

Fruit bowl

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, is 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.

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

Hot dog on a bun

You know that the day you do not bring a snack is the day you go past the snack bar on the way to the 10th hole and your nose detects the smell of the grilled hot dogs ready to be eaten. Mmmmm, so tempting.

While there is nothing wrong with a hot dog, every now and then, but I try to have a healthy choice for snacking when possible. Will it make me play golf better? Probably not. Will I feel better when playing golf? Probably.

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!

So many great snack choices!

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.

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