Better stock up on sunscreen this summer, because it’s going to be a sweltering one. As you head to the coast to enjoy this perfect beach weather, remember to pack some healthy snacks that will help you stay energized. Start with these simple, nutritious ideas that are portable and packed full of flavor to help keep the beach party rolling.
Trail mix with whole-grain cereal. Trail mix is a convenient on-the-go snack that satisfies hunger while providing a range of different nutrients. Depending on the types of nuts and seeds found in your trail mix, you can get B vitamins, vitamin E, calcium, iron, potassium and zinc, along with many different types of healthful components like phytochemicals and antioxidants. What most nuts and seeds do have in common is that they are good sources of unsaturated fat along with fiber and protein. Adding in whole-grain cereal or granola to the trail mix provides additional fiber, which has been shown to reduce the risk of certain cancers and lower total cholesterol.
[See: Healthy Snacks for When You Feel Hangry.]
Jerky. Jerky is a staple that dates back nearly half a millennium, and for good reason. Jerky is a great, shelf-stable packaged food, and per serving, it contains up to 15 grams of protein, which supports both the feeling of fullness and weight management. Depending on the jerky source, jerky can also provide iron, potassium, magnesium and B vitamins. Try beef, chicken, turkey, salmon or soy jerky.
Hummus with dippers. Hummus packs a serious punch when it comes to nutrients. The chickpeas provide protein and fiber, while the oil and tahini paste deliver a healthy dose of unsaturated fats, which may reduce the risk of heart disease. Think beyond the traditional carrot and celery sticks when you choose the accompaniments to your hummus. Add in some pepper strips, cucumber, zucchini, sugar snap peas or even jicama. Whole-grain crackers or pita chips are also great vehicles for hummus.
Tuna salad and crackers. Tuna salad is a classic snack that can be elevated to new heights with some creativity and ingenuity. Try adding different vegetables to the mix, such as celery, onion or fennel for additional fiber and crunch. A variety of spices and herbs go fantastically with tuna, including Dijon mustard and mustard seed, cayenne, paprika, thyme and parsley. Throw in some raisins or grapes for a sweet touch. Tuna is a wonderful source of protein, which supports the feeling of fullness and weight management, as well as omega-3 unsaturated fatty acids, which may reduce the risk of heart disease. Replace the mayonnaise with an olive oil-based mustard vinaigrette or Greek yogurt for a fresh and healthy twist on an old classic. Don’t have time to whip this up at home? Pre-made tuna salad and crackers packs are available at most grocery stores, and are a great option for a quick, shelf-stable snack at the beach.
[See: The 12 Best Diets for Your Heart.]
Fruit salad. Make a light and refreshing fruit salad to cool you down at the beach. Choose fruits that are in-season for peak ripeness and flavor. Frozen fruits are also a great option to cool down during a hot day at the beach. Summer fruits include blueberries, blackberries, strawberries, plums, peaches, watermelon and cherries. Berries are high in fiber, vitamin C and antioxidants, which may boost your immune system. Watermelon and cherries are high in vitamin A, which is essential for bone and eye health. Try different combinations of these fruits for a scrumptious snack packed with nutrients. Flavor your fruit salad with lemon juice, a little honey, and chopped mint for a bright finish.
The next time you’re headed to the beach, keep these nutritious and portable snack ideas in mind to keep you going all day long.
[See: Healthy Substitutes for Mayonnaise.]
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5 Beach-Friendly, Healthy Snacks originally appeared on usnews.com
