Summer Snacking Series: Week 4 – Popcorn Snack Mix

July 13, 2026

When you're looking for a snack that's crunchy, satisfying, and easy to take on the go, popcorn is a great choice. This week's Summer Snacking Series features Popcorn Snack Mix—a fun, customizable snack that's perfect for road trips, sporting events, movie nights, or afternoons at the park. 

Popcorn is a whole grain that's naturally high in fiber, making it a filling snack that can help keep hunger at bay. Air-popped popcorn is also low in calories and provides antioxidants called polyphenols, which support overall health. By combining popcorn with a few nutritious mix-ins, you can create a balanced snack that's both delicious and energizing. 

Instead of reaching for buttery microwave popcorn or heavily salted snack mixes, try making your own at home. You'll have control over the ingredients and can adjust flavors to fit your family's preferences. 

Build Your Own Popcorn Snack Mix:

Start with:

• 3 cups air-popped popcorn

Add a few of your favorite mix-ins:

• Whole grain cereal squares 
•  Mini pretzels
• Roasted almonds, peanuts, or cashews
• Pumpkin seeds or sunflower seeds
• Dried cranberries or raisins
• A sprinkle of cinnamon or your favorite salt-free seasoning blend 

Mix everything together and portion into reusable containers or snack bags for an easy grab-and-go option throughout the week.

Healthy Tip 

Choose air-popped popcorn whenever possible and season it with herbs, spices, or a light sprinkle of parmesan cheese instead of excess butter or salt. Portion your snack mix into individual servings before heading out, so it's easy to grab and helps prevent mindless snacking. 

Looking for more ideas on healthy snacks and meals personalized to your health needs? 

Check with your insurance provider to see if nutrition counseling with a registered dietitian is covered. Then talk with your primary care provider about a referral. 

For questions about dietitian services at Jefferson County Health Center, call 641-469-4245.