Be Well WITH LAUREN DECKARD

When heading out for a beach day, it’s important to fuel your body with nutritious snacks and meals. By packing healthy options, you can maintain your energy levels, stay hydrated, and support your overall well-being. Here are some practical tips and snacks that will keep you and your family feeling satisfied and nourished for your days on the beach!

HEALTHY EATING TIPS FOR THE BEACH:

How to Pack Nutritious Snacks and Meals for Your Day in the Sun

Plan ahead and bring your own meals: Consider bringing (or buying) healthy meals instead of relying on junk food or high-cal treats. Wraps and sandwiches are a total win at the beach – super easy to munch on and they’ll keep you full and fueled up for hours! Load them with lean proteins like grilled chicken, turkey, or sliced tofu. Pile on a bunch of fresh veggies like lettuce, tomatoes, and cucumbers. Instead of heavy dressings, try smearing some avocado or hummus for extra kick.

Fresh fruit: Fresh fruits are the perfect beach snacks as they provide essential vitamins, minerals, and extra hydration (but that still means you need to drink up in the sun!). Watermelon, cantaloupe, grapes, berries, apples, orange slices, you name it! They’re a great option as they are easy to store in the cooler to-go, easy to eat, and have that perfect mix of juiciness and natural sweetness.

Personal parfait: Since you already have your fruit packed, grab a few individual servings of yogurt to go with it! Layer the yogurt with fresh berries, sliced bananas, and a sprinkle of granola or crushed nuts for added crunch. Yogurt is rich in calcium and protein, while fruit provides antioxidants and vitamins. Super refreshing and will help you beat the heat while staying nourished.

Vegetable sticks with dip: Super easy and sometimes they’re already pre-cut for you at Acme or ShopRite. Cut some carrots, celery, cucumber, and bell peppers into sticks, and bring along your favorite dip like hummus, guacamole, or tzatziki. Easy to pack in the cooler with reusable containers!

Our favorite quick and easy recipe?

1 cup old-fashioned oats

1/2 cup peanut butter

1/2 cup ground flaxseed

1/2 cup chocolate chips

1/3 cup honey (or maple syrup)

1 teaspoon vanilla extract

1 tablespoon chia seeds (optional)

2/3 cup toasted shredded coconut (optional) Stir everything together and chill for one to two hours. Roll the mixture into one-inch balls, and enjoy right away or freeze for later.

Homemade trail mix: A delicious snack the whole family can make together! Mix together some nuts, seeds, dried fruit, coconut flakes, and some dark chocolate chips for a healthy and satisfying snack. Nuts and seeds are high in healthy fats, protein, fiber, and essential vitamins and minerals, providing long-lasting energy, and can help keep you feeling full and satisfied. They also have a low glycemic index, which means they won’t cause a rapid spike in blood sugar levels, unlike foods high in refined carbohydrates or added sugars.

By Lauren Deckard, LMT, NASM-CPT Owner of Peak Mobility

Energy balls: Homemade energy balls made with nuts, seeds, dried fruit, and oats are super easy to make, delicious, and make a great snack on the go.

Stay hydrated: While breaking out that third White Claw might be tempting, drink plenty of water throughout the day, especially when you’re out in the sun! Our beach patrol deals with so many heat exhaustion/heat stroke cases in the summer… don’t let yourself be one of them! Bring a reusable water bottle and refill it regularly to avoid dehydration. Avoid sugary drinks and opt for unsweetened iced tea or flavored sparkling water for a healthier alternative. Obviously you’re on vacay, so the boardwalk treats are a must! You’ll definitely need some Manco’s and Kohr’s, but try your best to practice moderation. Choose one or two treats that you’ll really enjoy, and savor them mindfully.