No trip to the beach is complete without the essentials: a towel, sunscreen, and, of course, snacks. “Portable snacks are essential in the summer, but it’s important to pack snacks appropriate for the temperature,” says Chicago-based nutritionist and author Total Body Diet for Beginners“Snacks that melt, like chocolate, or spoil in the heat, like tuna mayo sandwiches, are not the best choices.”
While you can turn to processed foods (chips, crackers, etc.), they’re usually not the most nutritious options. One research review found that the more exposure you have to ultra-processed foods, the more likely you are to have negative health effects (such as cardiovascular disease and mental disorders).
Snacks are a big part of the average American’s diet, with one study finding that snacks make up about 20% of daily calories, so it’s important to choose nutritious foods that are high in protein and fiber and low in simple sugars and refined carbohydrates. The same study also found that poor snack choices can undermine a healthy diet, while nutritious snack choices can actually improve a healthy diet.
Now you have even more reasons to pack smart: here are 10 beach-bag friendly snacks, all dietitian-approved, perfect for enjoying on the sand or poolside.
1. Celery Sticks with Natural Peanut or Almond Butter
“Protein and veggies are the perfect snack combination,” says Leterny. An adult version of childhood favorite ant logs is one great option. “They provide protein and fiber, and they keep you hydrated,” says Leterny. Use unsweetened butter (sometimes labeled “natural” — look for ones that only have nuts and salt in the ingredients list) and leave out raisins to keep the sugar down. Nut butter provides 8 grams of protein per 2 tablespoons.
Plus, celery is 95 percent water, making it a great way to stay hydrated on a hot beach day and also provides some filling fiber.
2. Date Nut Balls
The natural sugars in dates make them the perfect way to satisfy your sweet tooth. These non-perishable energy balls are super easy to make: just mix softened dates with nuts and other ingredients, roll them into balls and eat one or two whenever you feel a bit hungry. Dates are high in dietary fiber to balance out the sugar content, so they won’t spike your blood sugar. They also contain nutritious vitamins and minerals, such as magnesium and vitamin B6.
Nuts add protein, fiber, and healthy fats, and Retelny suggests this nut and date balls recipe from ProVeg International as a guide, recommending using unsweetened cocoa powder.
3. Crispy chickpeas
“They’re great because they don’t require refrigeration and are a great source of fiber and protein,” says Rahaf Al Bochi, RD, owner of Olive Tree Nutrition in the Baltimore area. They’re also great to roast and prepare before heading to the beach. (See Love and Lemons’ recipe for Crispy Roasted Chickpeas, or try a sprinkle of paprika or Everything Bagel Seasoning.)
If you’re pressed for time, you can also buy pre-packaged snacks at the grocery store. “They come in a variety of flavors and are a delicious, crunchy snack!” says Al Bochi. Again, look for short, simple ingredients; for example, the sea salt version has 6g protein and 6g fiber per 1/4 cup serving and only three ingredients.
4. Homemade Trail Mix
Purchased trail mix can be hit or miss, with many loaded with salt and sugar, but there’s no easier snack than making your own. “I like to make my own trail mix by combining dried fruits like prunes, blueberries, and cherries with mixed nuts like pecans and almonds,” says Masha Davis, R.D., dietitian and author of Trail Mix. Take your vitaminsShe favors raw, unsalted nuts to keep her sodium intake to a minimum. “Trail mix is packed with a variety of important nutrients, including fiber, antioxidants, protein, and healthy fats,” she says. For example, a handful (50g) of almonds provides over 10g of protein and 5g of fiber, plus calcium.
Plus, trail mix is easy to customize with your favorite flavors, whether you want it sweet, salty, savory, or spicy. And, Davis points out, it’s easy to transport: Throw it in a to-go container or bag and you’ve got the perfect all-purpose snack to enjoy at the beach.
5. Nut butter squeeze pouches (with whole or dried fruit)
No one wants to take an entire jar of nut butter to the beach (it’s messy!). Squeeze pouches make it much easier to get the fullness (and portion control) benefits of nut butter without the hassle (or weight) of packing a jar in your beach bag. Plus, they’re packed with nutritious healthy fats, antioxidant-rich vitamin E, and protein, says Davis. “Nut butters come in several varieties and flavors, and are the perfect match with something like dates, which are high in fiber and provide low-glycemic carbs for sustained energy.” Or squeeze some on top of an apple or banana for a dose of prebiotics and vitamins. Vitamin E aids the immune system and helps protect cells from free radical damage.
6. Simple Ingredient Pre-Packed Popcorn
Calling all popcorn lovers: make sure to bring a popcorn bag to the beach! Some brands are made with just three simple ingredients: organic, non-GMO popcorn, organic extra virgin olive oil, and Himalayan salt. “They’re low in calories and packed with 4 grams of fiber per serving, which keeps you fuller for longer, making them the perfect healthy snack for the beach or road trip,” says Davis. They’re also considered whole grain and high in fiber, and these types of foods have been shown to lower the risk of heart disease, diabetes, and other health issues.
A word of warning: keep the popcorn simple. Avoid anything that’s too buttery or salty. Or, make your own popcorn and season it with lime zest, anchovy chilies, or your other favorite combinations. You could even serve it with some DIY trail mix for a protein boost.
7. Grapes and cheese slices
Grapes and cheese are a great culinary pairing, and they’re also ideal nutritionally: “They’re a great combination for hydration and energy, helping you thrive in the summer sun,” says Leterny. Not only are grapes packed with water, they also contain vitamin C, which is beneficial for your immune system.
Additionally, the antioxidants in grapes help fight free radicals, molecules that can harm cells in your body.
Freezing grapes makes them even more refreshing, and cheese is rich in calcium and protein (calcium is thought to have heart-protective properties).
Be sure to bring hard cheeses like cheddar, gouda, and swiss, and eat them within two hours of arriving to prevent them from spoiling.
For an extra level of safety, consider getting a mini cooler to store grapes and hard cheeses.
8. A better version of the peanut butter and jelly sandwich
Did you love peanut butter and jam as a kid? Bring it back on your next trip to the beach. “It’s a great snack or lunch, easy to carry and provides protein, carbs and fat,” says Rahaf Al Bonchi, R.D., founder of Olive Tree Nutrition. You might just need to tweak your childhood favorites a little (like eschewing sugary peanut butter and jam). “Choose whole grain bread, natural nut butters and low-sugar jams. You can also add chia seeds for extra fiber and healthy fats,” says Al Bonchi. One cup of chia seeds, for example, provides 4 grams of fiber and 3 grams of healthy polyunsaturated fats.
If you love making your own jam but want to watch your sugar intake, consider making sugar-free jam (although it’s best to choose a recipe from a trusted source, as sugar is often used as a preservative, and you don’t want to make jam that will go bad).
9. Fruit and meat stick combination
Healthier jerky options include turkey jerky and meat sticks made from grass-fed beef with few additives. “I always have a meat stick in my beach bag. It’s a great protein-packed snack that pairs easily with an apple or other fruit or veggie for a well-balanced snack that keeps you fuller for longer,” says Maggie Michalczyk, RD, founder of Chicago-based Once Upon a Pumpkin. “Each meat stick has 9-10 grams of protein and doesn’t need to be refrigerated.” They’re also grass-fed and Non-GMO Project Verified. Look for products that contain less than 20% of your daily sodium intake.
Some brands contain more than double that percentage, so check the nutrition facts on the back.
To get some fiber, Mikhalchik recommends eating your jerky with some fruit (opt for something easy to carry, like an apple, banana, or orange).
10. Protein Bars
One of the easiest snacks to throw in your bag is a protein bar. There are many variations (some use nuts, for example, while other recipes use pea, hemp or brown rice protein), but it’s a good idea to choose one with at least 10g of protein, 150-250 calories and less than 5g of added sugar per serving.
To make sure it’s portable in your beach bag, Mikhalchik recommends choosing one that’s free of chocolate dipping, which can melt in the heat. It’s also important to check the ingredients: Some manufacturers add questionable chemicals (look for ingredients that sound like “real food” instead) or tons of sugar to make the bar taste better, compromising its health benefits.
What are tasty snacks?
Tasty snacks, like these 10, all follow the same basic guidelines: They contain a good balance of good protein, carbs (preferably whole grains), and healthy fats, says Retelny. A combination of protein and carbs has been shown to keep you fuller longer between meals. Specifically, tasty snacks:
- It’s about 150 to 200 calories.
- Contains 10-15 grams (g) of high quality protein.
- It contains about 15 grams of complex carbohydrates such as oats and whole grains, and 3 to 5 grams of fiber.
- The snack contains no more than 10-15% unsaturated fats of the total calories
summary
Snacks can be part of a healthy diet, filling in nutritional gaps and giving you satiety and energy so you don’t make bad choices later. “I recommend making sure your snacks are balanced and planned like meals,” says Leterny. As you’re getting ready to hit the beach, make sure your snacks are nutritious and will stand up to the heat and other conditions, so you can focus on enjoying your day.
