Any trip to the beach isn’t complete without the essentials: towels, sunscreen, and of course, snacks. “Portable on-the-go snacks are necessary in the summer, but it’s important to pack snacks with temperatures in mind,” says Vicki Shanta Retelny, RDN, the Chicago-based author of Total body diet for dummies. “Snacks that can melt like chocolate or spoil in the heat, such as tuna and mayonnaise sandwiches, are not the best choices.”
While you can use a lot of processed snacks (chips, crackers and the like), they usually aren’t the most nutritious option. A review of research found that greater exposure to ultra-processed foods was linked to a greater likelihood of adverse health outcomes (such as cardiovascular disease and mental health disorders).
Because snacks make up such a large part of the average American’s diet (one review of research found that snacks are responsible for about 20 percent of daily calorie intake), choosing nutritious options that are rich in protein and fiber , while containing fewer simple sugars and refined carbohydrates, is key. The same study found that while poor snack choices can detract from a healthy diet, nutritious choices can improve it.
Every reason to pack wisely. Here are 10 examples of perfect, beach bag-friendly snacks to enjoy on the sand or poolside, all approved by registered dietitian nutritionists.
1. Celery sticks filled with natural peanut or almond butter
“Protein plus products are a perfect snack comparison,” says Retelny. This adult version of the childhood favorite ‘ants on a tree trunk’ is a great choice. “These provide protein and fiber with a hydrating boost,” says Retelny. Use butter with no added sugar (sometimes labeled “natural”; just look for nuts and salt on the ingredients list) and skip the raisins to keep the sugar in check. The nut butter provides filling protein: 8 g per 2 tablespoons (tbsp).
Plus, celery is 95 percent water, so it’s a great way to stay hydrated on a hot beach day and adds some filling fiber, too.
2. Date Nut Balls
The natural sugar in dates is a great way to satisfy a sweet tooth, and these non-perishable energy balls are super easy to make: simply mix soft dates with nuts or other additions and roll them into a ball, then pop one or two out as needed. you are hungry. strikes. Dates are high in fiber, which balances their sugar so you don’t get crazy blood glucose spikes, and contain other nutritious vitamins and minerals like magnesium and vitamin B6.
Nuts add protein, fiber and healthy fats. Retelny suggests this recipe for nut and date balls from ProVeg International as a guideline, and suggests using unsweetened cocoa powder.
3. Crispy chickpeas
“These are great because they don’t require a refrigerator and contain fiber and protein,” says Rahaf Al Bochi, RDN, the owner of Olive Tree Nutrition in the Baltimore area. You can whip up a batch before heading to the beach by roasting them (check out this recipe for Crispy Roasted Chickpeas from Love and Lemons, which suggests sprinkling them with paprika or even everything bagel seasoning).
For those who are short on time, you can also buy a bag at your supermarket. “They come in many flavors and are a delicious crunchy snack!” says Al Bochi. Again, you’ll want to look for varieties with a short, simple ingredient list. For example, one sea salt version contains 6 g of protein and 6 g of fiber for each ¼ cup serving, and is made with just three ingredients.
4. Homemade trail mix
Buying trail mix can be a hit or miss, as many of them are packed with added salt and sugar. But there is no easier snack to make yourself. “I like to make my own homemade trail mix with a blend of dried fruits, including plums, blueberries, and cherries, along with mixed nuts like pecans and almonds,” says Mascha Davis, RDN, the author of Eat your vitamins. She prefers raw, unsalted nuts to keep the sodium content to a minimum. “Trail mix is packed with several important nutrients, such as fiber, antioxidants, some proteins and healthy fats,” she says. For example, a generous handful of almonds (50g) contains more than 10g of protein and more than 5g of fiber, plus calcium.
Plus, the trail mix can be easily customized with the spices you like: sweet, salty, savory, or spicy. And, Davis points out, it travels well. Just pop it into a to-go container or bag and you have the perfect all-purpose beach snack.
5. Nut butter squeeze pouches with whole or dried fruit
No one wants to take a whole jar of nut butter to the beach (talk about messy!). So squeeze pouches make it a lot easier to get those filling (and portion-controlled) benefits of nut butter, without the hassle (or weight) of a full jar in your beach bag. Plus, they’re packed with nourishing, healthy fats, antioxidant-rich vitamin E and some protein, says Davis. “They come in a few nut varieties and flavors, and they pair perfectly with things like dates, which provide fiber-rich, low-glycemic carbohydrates for long-lasting energy.” Or squeeze it on an apple or banana for some prebiotics and vitamins. And vitamin E is beneficial for helping your immune system and protecting cells from harmful free radicals.
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 made with just a few three simple ingredients, such as 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 helps keep you feeling full longer, and it’s a great and healthy snack for beach days or road trips,” says Davis. It is also considered a whole grain, high-fiber food, and this type of food has been linked to a lower risk of heart disease, diabetes and other health problems.
The caveat is to keep your popcorn simple: skip varieties that are soaked in butter or loaded with sodium. Or make your own and season it with lime zest and ancho chile, or another favorite combination. You can combine it with a handful of DIY trail mix for extra protein.
7. Grapes and slices of cheese
Grapes and cheese are the perfect culinary pair, and also ideal from a nutritional point of view. “It’s a great combination of hydrating and packed with fuel to keep you moving in the summer sun,” says Retelny. Grapes are not only filled with water, but also contain vitamin C, which is beneficial for your immune system.
Additionally, the antioxidants in grapes help fight free radicals, which are molecules that can damage the cells in your body.
You can freeze your grapes to make them extra refreshing. Cheese provides plenty of calcium and protein (and calcium may provide protective benefits for the heart).
Be sure to pack a hard cheese, such as Cheddar, Gouda or Swiss, and eat it within two hours of arrival so it doesn’t spoil.
To be extra safe, consider packing a mini cooler to store your grapes and hard cheese.
8. An updated peanut butter and jelly sandwich
Did you love peanut butter and jelly as a child? Consider taking it with you on your next beach trip. “This can be a snack or lunch – it’s portable and provides protein, carbohydrates and fats,” says Rahaf Al Bonchi, RDN, founder of Olive Tree Nutrition. Maybe you just want to make a few changes to your childhood favorite (like: skip the sugary peanut butter and jelly varieties). “Choose whole wheat bread, natural nut butters and jams that are low in sugar. You can also add chia seeds for extra fiber and healthy fats,” says Al Bonchi. For example, 1 tablespoon of chia seeds gives you 4 grams of extra fiber and 3 grams of polyunsaturated fats that are good for you.
If you like to make your own jam and want to watch your sugar intake, consider making a no-sugar 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 need to impossible). I don’t want to make one that spoils).
9. Meat sticks combined with fruit
There are a number of healthier jerky options available, such as turkey jerky or sticks made with grass-fed beef and few additives. can easily be paired with fruits like an apple or veggies for a well-rounded snack that will keep you full longer,” says Maggie Michalczyk, RD, the Chicago-based founder of Once Upon a Pumpkin. “Each meat stick contains between 9 and 10 grams of protein and does not need to be kept in the refrigerator.” They are also grass-fed and Non-GMO Project Verified. Look for products that contain less than 20 percent of your daily value for sodium.
Some brands contain more than double that percentage, so check the nutrition label on the back.
To get fiber, you’ll probably want to enjoy your jerky with a piece of fruit, as Michalczyk recommends (consider a portable choice, 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, while others use pea, hemp, or brown rice proteins in their recipes), you’ll want to choose one that contains at least 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 isn’t drizzled with chocolate, which could melt in the heat. It’s also important to look at the ingredients list, because some manufacturers add questionable chemicals (look for ingredients that sound like “real food” instead) and heaps of sugar to make it tasty, which takes away from the health factor of food. the bar.
What is a good snack?
Any good snack, including the 10 listed here, follows the same basic criteria: It contains a balance of high-quality protein, carbohydrates — preferably from whole grains, and healthy fats — says Retelny. Combining proteins with carbohydrates has been shown to keep you feeling full longer between meals. More specifically, a good snack:
- is around 150 to 200 calories.
- contains 10 to 15 grams (g) of high-quality protein.
- has about 15 g of complex carbohydrates, such as oats or whole grains, including 3 to 5 g of fiber.
- has unsaturated fats in an amount that accounts for no more than 10 to 15 percent of the total calories in the snack
The takeaway
Snacks can be part of a healthy diet, filling nutritional gaps and keeping you satisfied and energized so you don’t make bad choices later. “I recommend that snacks be balanced and planned, just like meals,” says Retelny. When packing for the beach, make sure your nutritious choices can withstand the heat and other conditions so you can focus on enjoying the day.