You could eat and drink whatever you want if you’re not too serious about your game or if you’re determined to have a rollicking good time. Load up the cooler with beer and other favorite beverages. Eat everything in sight at the golf course—all those salty, fatty and sugary foods and snacks.

On the other hand, if you want to eat healthy and use food as fuel, and if your goal is to sustain your energy and concentration so you can play your best, then read on.

There’s no big secret to healthy eating and drinking for golf. It’s the same dietary advice you might expect for other situations. Perhaps the biggest obstacle is to think ahead and not solely rely on what’s available at the golf course. It’s about changing behavior. Packing some healthy snacks and making better choices at the course are relatively small achievable goals.

Here are foods we found to be the most beneficial and healthy to enjoy on the course.

Hard-Boiled Eggs

Not only are they easy to carry and eat, hard-boiled eggs are high in protein for lasting energy and focus.

Fresh Whole Fruit: Bananas, Apples, Grapes, Pears and more

Among the best things you can eat. Whole fruits are packed with dietary fiber and important nutrients like potassium.

Nuts: Almonds, Cashews, Walnuts, Peanuts and more

Nuts offer healthy protein, fats and minerals that fill you up and help you power through your round. Plus, they’re easy to carry and munch on.

Trail Mix

Make your own and it will be healthier (no preservatives and other additives). Toss dark chocolate chips, mixed nuts and fruit like raisins in a bowl. Stir it up and package it in small plastic bags.

Jerky: Beef, Turkey, Chicken

Jerky is packed with protein that gives you energy and without a heavy feeling in your stomach. All-natural brands are better because they aren’t high in sodium and don’t have preservatives.

Peanut Butter Sandwich

Peanut butter contains healthy fats, vitamins and minerals—and it’s a great source of protein. Spread it on whole grain bread for long-lasting energy.

Popcorn

Make your own and bag it for a high-fiber snack. Avoid lots of butter and salt.

Turkey and Ham Roll Ups

Put turkey and ham slices in a sandwich bag for another easy high-protein snack on the golf course.

Fresh Veggies: Carrots, Celery Sticks, Cucumber Slices, Cherry Tomatoes, Bell Peppers

You can’t go wrong with veggies. They have lots of fiber that fill you up and help you focus on your game.

Hummus

Made from chickpeas, hummus is a good source of protein, fiber and carbohydrates.

Fiber Crackers

A healthy cracker on which to spread peanut butter and hummus.

Nutrition, Granola and Protein Bars

These are tricky. While some deliver health benefits, many are not healthy because they are high in sugar and loaded with additives. It’s better to steer toward whole foods like those mentioned above. (More about these so-called health bars on the what-not-to-eat list, below.)

Drink Lots of Water

Water is the best thing to drink, hands down. Be wary of sports drinks, which are often loaded with sugar even though they tout replenishment of electrolytes and more.

What NOT to Eat and Drink While Golfing

Why are the following foods and drinks on the no-no list?

A variety of reasons, including too much sugar, high in sodium, bad fats and carbohydrates, too much caffeine, empty calories and sedative effects (beer and alcohol).

That doesn’t mean you can’t enjoy these not-so-healthy foods and drinks. Instead, eat that loaded hot dog and guzzle that cold beer after the round. And grab that donut and diet soda long before or soon after golf rather than between nines.

Here are foods and drinks to avoid:

• Hog dogs

• Hamburgers

• French fries

• Donuts

• Fried breakfast

• Pancakes

• Most breakfast cereal

• Most granola, nutrition and sports bars

• Pretzels

• Coffee

• Fruit juice

• Soft drinks and diet soda

• Energy and sports drinks

• Beer and other alcoholic beverage