Published: July 01. 2010 3:26PM

By Kondria Woods
CONTRIBUTING WRITER

It’s summertime in the Upstate, and that means it’s time to indulge in a variety of delicious treats. If you’ve been working hard on sundress and swimsuit fitness, there’s no need to fear the raging snack attacks that hit hard when the temperatures soar.

Don’t panic and stay cool with this hip-pocket rundown of snacks that are good for you and good for your waistline.

• Water — The best way to start and end every workout and every meal, water makes the perfect accompaniment at any time of the day. Drink an 8-ounce glass of water in the morning to start your day with the feeling of fullness, and head off the urge to overindulge at mealtime. Sipping liberally and often also staves off the hunger pangs that demand snacks. The body loses ounces and replenishes the loss when you take in water. Though your trips to the bathroom might increase, every flush means good riddance to harmful toxins and dehydration.

• Blueberries — High in vitamin C and a natural source of fiber, blueberries contain antioxidants, which can help the body fight the development of cardiovascular disease and cancer. Add them to yogurt or use then as a topping on your favorite whole-grain cereal, and consider keeping a bag with you during the day for a sweet on-the-go treat.

• Tomatoes — There’s a lot to love about tomatoes, especially since they are good sources of calcium, iron and vitamin C. While you might want to go easy on indulging in the Southern tradition of fried green tomatoes, consider munching on a cup of bite-sized cherry or grape tomatoes. For a fat-free snack that doesn’t have to wait for a party, a batch of homemade salsa adds just the right touch of fun.

• Sorbet — I scream, you scream … for a cool, fat-free snack that will help beat the Upstate heat. Look no further than a cup of sorbet, a frozen, dairy-free dessert containing fruit juice puree and lightly sweetened water. Resist the tempting candy toppings and add fresh fruit or granola to this ice-cold palate pleaser.

• Raisins — Naturally fat-free, raisins are a low-calorie snack with mileage. While they contain fiber and protein, there’s no need to fear the sugar content. The simple sugars in raisins occur naturally, making them perfect company on the hiking trail or at one’s desk.

• Air-popped popcorn — When you need a bit of crunch, air-popped popcorn is the perfect option — emphasis on the air-popped . For microwave versions, look for low-fat options and steer clear of the flavored versions, where extra fat and calories love to hide.

• Almonds — A little snack with big benefits, almonds are high in calcium, magnesium and Vitamin E — all very important allies for healthy bones — and very low in sodium and sugar content. The monounsaturated fat content in almonds is “good fat,” meaning there is little to no cholesterol.