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Golfing Healthy – Summertime Score: Berries for Birdies

Golfing Healthy with Cate Ritter

A great way to stay cool on the links while partaking in the season’s colorful bounty isTheLEAN18green - MTT Performance Pebble Beach CA to enjoy fresh berries. Blackberries, blueberries, raspberries and strawberries are the most nutritionally-dense fruits. Packed with antioxidants, vitamin C and fiber, berries help decrease inflammation, support weight loss, and improve overall health. They’re also an excellent, low-sugar alternative to processed snacks and sweets. The next time you’re at the course, grab a basket of berries to go along with your bucket of balls. Your belly and scorecard are sure to show the many benefits of of these summer superfoods.


Blueberries: A Fresh Snack Before, During and After your Round.
Blueberries: A Fresh Snack Before, During and After your Round.

Antioxidants & Fiber

The combination of antioxidants and fiber make berries ideal for weight loss. With their high antioxidant content, berries protect against oxidative damage by neutralizing free-radicals that cause inflammation, pre-mature aging, and disease. The fiber in berries helps to support digestion and lower the glycemic load or the rate at which carbs are digested. Enjoying food with a low glycemic load is essential for maintaining consistent energy and mental focus throughout your round.


Healthier Snack or Sweet

Choosing natural whole foods over man-made processed products is a healthy habit for improving your eating game. An excellent alternative to processed snacks, such as fruit bars, baked goods and candy, berries are a naturally sweet, low-carb option for those looking to satisfy a sweet tooth without packing on the pounds.


Edible Examples

Listed below are delicious ways to enjoy berries to support your health and shed strokes off your scorecard. For maximum nutritional benefits, aim for 1/2-2 cups of fresh or frozen berries daily. Opt for “organic” whenever possible to reduce your risk of pesticides.


  • Blueberries cooked in gluten-free pancakes
  • Raspberries mixed with oatmeal and walnuts
  • Blackberries layered in a vanilla almond parfait
  • Strawberries blended in a chocolate protein shake


  • Blueberries with a handful of walnuts
  • Raspberries with cottage cheese
  • Blackberries with a handful of pecans
  • Strawberries with Greek yogurt and cinnamon


  • Wild salmon salad with berries, walnuts, spinach and lime vinaigrette
  • Swap out 19th hole french fries, potato salad or chips for a side of berries
  • Indulge in berries with dark chocolate or serve dipped in creme fraiche

Cate Ritter - Director of Nutrition MTT PerformanceCate Ritter runs THE LEAN 18 Nutrition program at MTT Performance, A Golf Channel Academy located in Pebble Beach, CA. With a successful career as a top junior and collegiate golfer, Cate knows the importance of nutrition when it comes to having a competitive edge on the course. Cate’s work has been featured on ABC15 News, U.S. News and World Report, Wall Street Journal, Golf Digest, GolfWRX, Golf Tips, Golf Today Northwest, PopGolf Mexico, GolfPunk UK, and The Arizona Republic.

Keywords:  healthy golf snacks, berries

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