by No trip to the beach is complete without the basics: towels, sunscreen, and, of course, snacks. “Portable, on-the-go snacks are essential in the summer, but it’s important to pack snacks with temperature needs in mind,” says Chicago-based author Vicki Shanta Retelny, RDN full body diet for dummies. “Snacks that can melt like chocolate or spoil in the heat, such as tuna and mayo sandwiches, are not the best choices.”
While you can turn to a handful of processed snacks (chips, crackers, and the like), they’re usually not the most nutritious option. One review of research found that greater exposure to ultra-processed foods was linked to higher odds of adverse health outcomes (such as cardiovascular disease and mental disorders).
Because snacks comprise such a large part of the typical American diet—one review of research found that snacks contributed about 20 percent of daily calorie intake—choosing nutrient-dense options that are high in protein and fiber, while lower in simple sugars and refined carbohydrates, is key. The same review found that while poor snack choices can interfere with a healthy diet, nutritious ones can improve it.
All the more reason to pack wisely. Here are 10 examples of perfect beach-friendly snacks to enjoy on the sand or in the pool, all approved by registered dietitians.
1. Natural Peanut or Celery Sticks Filled with Almond Butter
“Protein plus produce is a perfect snack equation,” says Retelny. One great option is this version of “ants on a log” that is an adult favorite. “These add protein and fiber for a hydration boost,” says Retelny. Use no-sugar-added butter (sometimes labeled “natural”; look for nuts and salt in the ingredients list) and skip the raisins to keep sugar in check. The nut butter provides filling protein: 8 g per 2 tablespoons (tbsp).
Plus, celery is 95 percent water, so it makes a great way to stay hydrated on a hot beach day and adds some filling fiber as well.
2. Date Nut Balls
The natural sugar in dates is a great way to satisfy a sweet tooth, and these nonperishable energy balls are super easy to make: Simply blend softened dates with nuts or other additives and roll into a ball, then pop one or burning when you are hungry. strikes. The dates are high in fiber, which balances their sugar so you don’t get crazy blood glucose spikes, and have other nutritious vitamins and minerals like magnesium and vitamin B6.
Nuts provide protein, fiber, and healthy fats. Retelny recommends this Nut and Date Balls recipe from ProVeg International as a guide, and suggests using unsweetened cocoa powder.
3. Crispy chickens
“These are great because they don’t require refrigeration and provide fiber and protein,” says Rahaf Al Bochi, RDN, owner of Olive Tree Nutrition in the Baltimore area. You can whip up a batch before you head to the beach by roasting them (check out this Crispy Roasted Chickpeas recipe from Love and Lemons, which suggests sprinkling them with paprika or even everything-bagel seasoning).
For the time period, you can buy a bag at your grocery store. “They come in many flavors and are a great crunchy snack!” says Al Bochi. Again, you’ll want to look for varieties with a short and simple list of ingredients. For example, one serving of sea salt contains 6 g of protein and 6 g of fiber per ¼ cup, and is made with only three ingredients.
4. Homemade Trail Mix
Buying trail mix can be hit or miss because many are loaded with added salt and sugar. But no snack is easier to DIY. “I like to make my own homemade trail mix with dried fruit, including prunes, blueberries, and cherries, along with mixed nuts like pecans and almonds,” says Mascha Davis, RDN, author Eat Your Vitamins. She prefers raw, unsalted nuts to keep sodium to a minimum. “Trail mix is loaded with a variety of important nutrients like fiber, antioxidants, some protein and healthy fats,” she says. A large handful of almonds (50 g), for example, has more than 10 g of protein and more than 5 g of fiber, plus calcium.
In addition, a trail mix can be easily customized with whatever seasoning you want: sweet, salty, not sweet or spicy. And, according to Davis, it’s traveling well. Put it in a container or to-go bag and you have the perfect beach snack.
5. Nut Butter Squeeze Pouches With Whole or Dried Fruit
No one wants to take a whole jar of nut butter with them to the beach (talk about messy!). So, the squeeze pouches make it much easier to get (and control) those nut butter goodness, without the hassle (or weight) of a full jar in your beach bag. Plus, they’re loaded with healthy, nutritious fats, antioxidant-rich vitamin E and some protein, says Davis. “They come in several varieties and flavors of nuts, and pair perfectly with dates like dates, which provide fiber-rich, low-glycemic carbohydrates for sustained energy.” Or, squeeze it on top of an apple or banana for some prebiotics and vitamins. And vitamin E is beneficial to help your immune system, and protect cells from free radical damage.
6. Bagged Popcorn With a Simple Ingredient List
Calling all popcorn lovers: Be sure to bring a bag to the beach! You can find brands that contain just a few three simple ingredients, like organic non-GMO popcorn, organic extra-virgin olive oil, and Himalayan salt. “It’s low in calories and packed with four grams of fiber per serving, which keeps you fuller for longer, and is a great and healthy snack for beach days or road trips,” says Davis. It is also considered a whole grain, high fiber food, and these types of food are linked to lower odds of heart disease, diabetes and other health problems.
The caveat is to keep your popcorn simple—skip varieties that are drained in butter or loaded with sodium. Or pop your own and season it with lime zest and ancho chile, or another favorite combo. You can pair it with a handful of DIY trail mix for added protein.
7. Grapes and Cheese Chips
Grapes and cheese are a perfect culinary pair, and are also nutritionally superior. “It’s a great combination of hydration and packed with fuel to keep you moving in the summer sun,” says Retelny. Not only are grapes filled with water, but they also contain vitamin C, which is beneficial for your immune system.
Also, the antioxidants in grapes help fight free radicals, which are molecules that can damage cells in your body.
You can freeze your grapes to refresh them. Cheese provides plenty of calcium and protein (and calcium may provide protective benefits for the heart).
Just be sure to pack a hard cheese such as cheddar, Gouda, or Swiss, and eat it within two hours of arrival so that it does not go bad.
To be extra safe, consider packing mini coolers to store your grapes and hard cheese.
8. Updated Peanut Butter and Jam Sandwich
Did you love peanut butter and jelly as a kid? Consider bringing it back on your next beach trip. “This could be a snack or lunch—it’s portable and provides protein, carbs, and fats,” says Rahaf Al Bonchi, RDN, founder of Olive Tree Nutrition. You might just want to make some modifications to your childhood favorite (as in, skip the sugar-laden peanut butter and jelly varieties). “Choose wholegrain bread, natural nut butters, and low-sugar jams—you can also add chia seeds for extra fiber and healthy fats,” says Al Bonchi. For example, 1 tbsp of chia seeds gives you an additional 4 g of fiber and 3 g of good polyunsaturated fats.
If you like to make your own jam and want to watch your sugar intake, consider making a sugar-free variety (although you’ll want to choose a recipe from a reputable source as sugar is often used as a preservative, so you don’t have to.” t ask to spoil one).
9. Meat Sticks Paired With Fruit
There are some healthier jerky options out there, like turkey jerky or sticks made with grass-fed beef and a few extras, “You’ll always find one of these meat sticks in my beach bag because they’re a great high-protein snack. can easily pair fruits like an apple or vegetables for a well-balanced snack that will help keep you fuller for longer,” says Maggie Michalczyk, RD, founder of Once Upon a Pumpkin in Chicago. “Each stick of meat contains between 9 and 10 g of protein and does not need to be refrigerated.” They are also grass fed and non-GMO Project verified. Look for products that have less than 20 percent of your daily value for sodium.
Some brands have more than double that percentage, so you’ll want to check the nutrition label on the back.
To get fiber in, you’ll probably want to enjoy your shoe with a piece of fruit as Michalczyk suggests (think a portable option, like an apple, banana or orange).
10. A Protein Bar
One of the easiest snacks to throw in your bag? A protein bar. While there are many variations (for example, some are made with nuts and others may use pea, hemp or brown rice protein in their recipes), you’ll want to choose one that has at least Contains 10 g of protein. , 150 to 250 calories, and less than 5 g of added sugar per serving.
To make it beach bag friendly, Michalczyk recommends one that is not drizzled in chocolate, which could melt in the heat. Also, it’s important to look at the ingredients list, as some manufacturers may add questionable chemicals (instead, look for “real food”-like ingredients) and heaps of sugar to make it palatable, which takes out of the health factor of. the bar.
What Makes a Good Smile?
Any good snack, including the 10 listed here, follows the same basic criteria: There’s a balance of high-quality protein, carbohydrates—preferably from whole grains, and healthy fats—says Retelny. Pairing protein with carbs has been shown to help keep you fuller for longer between meals. Specifically, a good snack:
- about 150 to 200 calories.
- containing 10 to 15 grams (g) of high-quality protein.
- oat or whole grain contains about 15 g of complex carbohydrates, including 3 to 5 g of fiber.
- that has unsaturated fats in an amount of no more than 10 to 15 percent of the total calories in the snack
The spring
Snacks can be part of a healthy diet, filling nutritional gaps and keeping you happy and energized so you don’t make bad choices later. “I recommend balancing and planning snacks like meals,” says Retelny When packing for the beach, make sure your nutritious picks can withstand the heat and other conditions so you can focus on enjoying the day.
