Any trip to the beach wouldn’t be complete without the basics: towels, sunscreen, and of course, snacks. “Portable, on-the-go snacks are essential in the summer months, but it’s important to pack snacks with temperature needs in mind,” says Chicago-based author Vicki Shanta Retelny, RDN. Total Body Diet for Beginners. “Snacks like tuna and mayonnaise sandwiches, which can melt like chocolate or spoil in the heat, are not the best choices.”
You can consume a number of processed snacks (chips, crackers, and the like), but they’re generally not the most nutritious option. A review of research found that greater exposure to ultraprocessed foods is linked to a higher likelihood of negative health outcomes (such as cardiovascular disease and mental disorders).
Because snacks make up such a large portion of the average American’s diet—one research review found that snacks contribute nearly 20 percent of daily calorie intake—it’s important to opt for nutrient-dense options that are high in protein and fiber and lower in simple sugars and refined carbohydrates. The same review found that poor snack choices can negatively impact a healthy diet, but nutritious ones can actually improve it.
One more reason to pack smartly. Here are 10 examples of perfect beach bag-friendly snacks that you can enjoy by the sand or pool; all approved by registered dietitian-nutritionists.
1. Celery Sticks with Natural Peanut or Almond Butter Filling
“Protein plus produce is the perfect snack equation,” says Retelny. This adult version of the childhood favorite “ants on a log” is a great choice. “These offer protein and fiber along with a moisturizing boost,” says Retelny. Use a butter with no added sugar (sometimes labeled “natural”; just look for nuts and salt in the ingredients list) and skip the raisins to keep the sugar in check. Hazelnut butter provides filling protein: 8 g per 2 tablespoons (tablespoon).
Plus, celery is 95 percent water, so it’s a great way to stay hydrated on a hot beach day, and it also adds some filling fiber.
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: Mix softened dates with nuts or other add-ins and roll into a ball, then pop one or two when hunger strikes. Dates are rich in fiber, which balances sugar so you don’t experience blood sugar spikes, and contain other nourishing vitamins and minerals such as magnesium and vitamin B6.
Nuts add protein, fiber and healthy fats. Retelny recommends this Hazelnut and Date Balls recipe from ProVeg International as a guide and suggests using unsweetened cocoa powder.
3. Crispy Chickpeas
“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 make a batch by roasting them before heading to the beach (check out this Crispy Roasted Chickpeas recipe from Love and Lemons, which suggests sprinkling them with paprika or even bagel seasoning).
If you are short on time, you can also buy a bag from the market. “There are many varieties and a great crunchy snack!” Al Bochi says. Again, you’ll want to look for varieties with a short and simple ingredient list. For example, a sea salt version contains 6 g protein and 6 g fiber for each ¼ cup serving and is made with just three ingredients.
4. Homemade Road Mix
Purchasing mix can be a hit or miss, as many are loaded with added salt and sugar. But there’s no easier snack to DIY. “I like to make my own homemade trail mix with a blend of dried fruits like prunes, blueberries, and cherries, as well as mixed nuts like walnuts and almonds,” says Mascha Davis, RDN. Consume Your Vitamins. She prefers raw, unsalted nuts to keep sodium to a minimum. “Trail mix is packed with a variety of important nutrients like fiber, antioxidants, some protein, and healthy fats,” she says. For example, a large handful of almonds (50 g) contains more than 10 g of protein, more than 5 g of fiber and calcium.
Additionally, trail mix can easily be customized with the seasonings you want: sweet, savory, savory or spicy. And Davis notes that he’s well-travelled. Just put it in a container or bag and you have the perfect all-purpose beach snack.
5. Hazelnut Butter Piping Bags with Whole or Dried Fruit
No one wants to take a jar full of nut butters to the beach (talk about messy!). That’s why piping bags make it much easier to reap the benefits of filling (and portion-controlled) nut butters without the hassle (or weight) of a full jar in your beach bag. Plus, they’re packed with nutritious healthy fats, antioxidant-rich vitamin E and some protein, says Davis. “They come in several nut varieties and flavors and pair perfectly with something like dates, which provide fiber-rich, low-glycemic carbohydrates for sustained energy.” Or squeeze it onto an apple or banana for some prebiotics and vitamins. Vitamin E is useful for helping your immune system and protecting cells from harmful free radicals.
6. Popcorn Packaged with a Simple Ingredient List
Calling all popcorn lovers: Be sure to bring your bag to the beach! You can find brands made with just a few simple ingredients, like organic non-GMO popcorn, organic extra virgin olive oil, and Himalayan salt. “Low in calories and packed with four grams of fiber per serving, it keeps you full longer and is a great healthy snack for beach days or road trips,” says Davis. It is also considered a whole-grain, high-fiber food, and such foods have been linked to lower rates of heart disease, diabetes, and other health problems.
The caveat is to keep your popcorn simple—skip the butter-soaked or sodium-laden varieties. Or pop your own and season with lemon zest and ancho chile or another favorite combination. You can pair this with a handful of DIY trail mix for extra protein.
7. Grape and Cheese Slices
Grapes and cheese are a perfect culinary duo and are ideal from a nutritional perspective. “It’s a great combination of hydrating and fueling to get you moving in the summer sun,” says Retelny. Grapes are not only full of water, they also contain vitamin C, which is beneficial to your immune system.
Additionally, the antioxidants in grapes help fight free radicals, which are molecules that can damage 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 heart-protective benefits).
Be sure to pack a hard cheese like Cheddar, Gouda or Swiss and eat it within two hours of it arriving so it doesn’t spoil.
For extra safety, consider packing a mini cooler to store your grapes and hard cheeses.
8. Updated Peanut Butter and Jelly Sandwich
Did you love peanut butter and jelly as a kid? Consider bringing it back on your next beach trip. “This can be a snack or lunch; it’s portable and provides protein, carbohydrates, and fat,” says Rahaf Al Bonchi, RDN, founder of Olive Tree Nutrition. You may want to make just a few changes to your childhood favorite (like skipping the sugar-laden peanut butter and jelly varieties). “Choose whole grain bread, natural nut butters, and low-sugar jam; you can also add chia seeds for added fiber and healthy fats,” says Al Bonchi. For example, 1 tablespoon of chia seeds provides you with an extra 4g of fiber and 3g of beneficial polyunsaturated fat.
If you like making your own jams and want to watch your sugar intake, consider making an unsweetened variety (but you’ll want to choose a recipe from a reliable source, as sugar is often used as a preservative, so don’t do that). I don’t want to make one that will break).
9. Fruity Meat Sticks
There are some healthier jerky options, like turkey jerky or grass-fed beef and sticks made with a few additives. “You’ll always find one of these meat sticks in my beach bag because they’re a great protein-packed snack that I love. Apples or veggies for a versatile snack that will help you stay full longer,” says Maggie Michalczyk, RD, Chicago-based founder of Once Upon a Pumpkin. “Each stick has 9 to 10g of protein, and they don’t need to be refrigerated.” They’re also grass-fed and non-GMO Project verified. Look for products with less than 20 percent of your daily value of sodium.
Some brands contain more than double this ratio, so you’ll want to 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 (think a portable choice like an apple, banana, or orange).
10. A Protein Bar
One of the easiest snacks you can throw in your bag? A protein bar. While there are many varieties (some are made with nuts, for example, while others use pea, hemp, or brown rice protein 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 added sugar per serving.
To make it beach bag friendly, Michalczyk recommends a bag that isn’t dipped in chocolate that can melt in the heat. It’s also important to look at the ingredient list, as some manufacturers may add questionable chemicals (look for ingredients that look like “real food” instead) and add heaps of sugar to make it palatable; This eliminates the health factor. bar.
What Makes a Good Snack?
Every good snack, including the 10 listed here, follows the same basic criteria: Include a balance of quality protein, carbohydrates (preferably from whole grains, and healthy fats), Retelny says. Pairing protein with carbohydrates has been shown to help you stay full longer between meals. More specifically, a good snack:
- It is around 150 to 200 calories.
- Contains 10 to 15 grams (g) of high-quality protein.
- It contains about 15 g of complex carbohydrates, such as oats or whole grains, of which 3 to 5 g are fiber.
- Contains unsaturated fat, not to exceed 10 to 15 percent of the snack’s total calories
take away
Snacks can be part of a healthy diet, filling in nutrient gaps and keeping you full and energized so you don’t make bad choices later. “I recommend that snacks be balanced and planned like meals,” says Retelny. When heading to the beach, make sure your nutritional choices can withstand the heat and other conditions so you can focus on enjoying the day.