Food

Beach days although long awaited can have negative long-term effects on your health. Below are some healthy beach food options, including twist, a new low calorie snack that provides fast hydration.

The below tips are from Susan Kraus, a nutritionist with Hackensack University Medical Center.

Ten nutritionally health foods recommended for people to bring to the beach:

1) Flavored Water — We don’t usually think of these as snacks, but fluids are extremely important when going the beach. Place plenty of ice in it before taking and make sure to pack plenty.

2) Fruit — Especially the seasonal choices, such as berries, melons, peaches, grapes, pineapple as well as other standards (apples, pears, etc.) because fruit could tend to be perishable under heat, it would be optimal to place these in a small cooler

3) Assorted Cut Up Crudit?s — Many might not think of taking veggies to the beach, but these will give the crunch that many other snack foods will give with substantially less calories. Many veggies could withstand some heat, but it would also be a good idea to keep them in a cooler.

4) Assorted Dips — These could certainly come along with the crudit?s or additional items to dip and smear on could be used, such as cut up whole wheat pita bread, whole grain crackers (like the wasa, rye vita or some of the kashi crackers), or party pumpernickel of rye breads. These dips can include hummus or an avocado dip.

5) Healthy Trail Mix — Making a healthy trail mix is very easy to do and certainly more nutritious than purchasing the commercial choice. A mix could be made up of air popped or light popcorn, honey whole grain pretzels, whole grain cereal, raisins, almonds and walnuts. This could also be “bagged” in single size servings to keep some control of the “munchies.” Estimate for a cup serving might be about 150 calories.

6) Mini Wraps — Simple to make and easier to eat on the beach. Start with large whole grain or vegetable wraps and fill with anything that would appeal to the masses, such as some sliced turkey, ham, roast beef, lettuce, slice tomato, cucumber. Roll them up and slice into 2 inch pieces and carry in a cooler.

7) Smoothies — These are very easy to prepare in advance and will remain blended and cold if place in a thermos. Many people find smoothies very refreshing and satisfying and the beauty is that there could be a change in flavors that would appeal to the group consuming it. Start with plain, vanilla or even lemon fat free or low-fat yogurt. Blend with any fruits- some like bananas, berries, peaches or an assortment of whatever is available. Fruit is also so sweet that no additional sweeteners need to be used. These are also appealing to children, and will be a great substitute for a milkshake. In one cup of a smoothie, this would provide an estimated: 150 calories, with providing some vitamin C, A and calcium (at least 200 mg per cup)

8) Pudding Cups — There are many available that do not require refrigeration, or if people would prefer them cold, simply refrigerate before taking and tote in a small cooler. Many pudding cups are either fat free or low fat, providing a range of 80-120 calories per 4 ounce serving and provide about 150 mg calcium

9) Packaged salads/ packaged tuna/ chicken — There is nothing like eating a refreshing salad at the beach, without too much fuss. There are many types of bagged salads that could be purchased before going to the beach (rinse them again anyway!) and add some other grated or chopped up veggies if desired. Nutritionally — this provides antioxidant vitamins (A, C, E), minerals like iron, potassium, protein, unsaturated fat and calorie for this would be quite controlled, providing less than 275 calories in a portion of salad with 3 ounces of protein- and don’t forget to add in some crackers of sliced pita for another 80 calories in a 1 ounce portion.

10) Cereal Bars — There are times when we are simply rushed and can’t get all the snacks together, but want to at least bring something, rather than rely solely on the concession stands. There are various bars available that provide protein, fiber and taste pretty good. Suggest choosing those that are less than 200 calories, contain at least 5 gm fiber, and also contain some protein.

Distributed by Behrman Communications