Bathing suit. Sunblock. Beach Towel. Check, check, check! When running through your list of beach or poolside essentials, don’t forget about packing healthy snacks – not only to help you feel your best, but to keep you from relying on less nutritious options at a food stand or snack bar. Stock up on some of these favorites:

For the cooler

  • Fresh fruit salad: Summer fruits like watermelon, cherries, peaches, plums, and berries are not only incredibly refreshing and satisfying, but are also hydrating, which is important when in the heat all day. Fruit, especially those that have been cut open like melons should be kept cold, though you can safely keep whole fruit like a peach or plum in your beach bag for a few hours.
  • BeBOLD bars: Our bars are perfect when you need something filling, satisfying, compact and convenient. They offer a mix of protein, fiber, and fat to keep you full and satisfy a sweet craving without a big post-snack crash. Keep them chilled so the chocolate doesn’t melt in the sun!
  • String cheese or cubed cheese and whole grain crackers: This back-to-basics snack provides a good mix of protein, fiber and fat to fill you up and keep you energized. It’s easy to eat, doesn’t make a mess, and takes up a small amount of space in your cooler, leaving plenty of room for drinks to stay hydrated.
  • Veggies and hummus: Pair your favorite fresh cut vegetables such as baby carrots, cucumber, bell peppers, or snap peas with hummus or another dip for a light snack to hold you over between meals while also boosting your veggie intake for the day!

No Cooler? No Problem

  • Nuts or trail mix: Nuts are perfectly packaged with protein, fiber and fat, which is the macronutrient trifecta to fill you up and keep you full. Pair with dried fruit for a little touch of sweetness, but skip the mixes with chocolate to avoid a melted chocolate mess in your bag.
  • Dried chickpeas or other beans: Another snack that is packed with fiber and protein, is easy to carry and won’t spoil in the warmer weather. Make your own or buy premade for a sweet or savory and crunchy snack.
  • Homemade energy balls: Typically made with dates and nuts or seeds plus some fun flavorful add-ins energy balls are great for a quick, filling snack, that takes up little space in your bag. Need some ideas? Check out these 33 energy ball recipes.
  • Popcorn: did you know popcorn is a whole grain? This makes it a more nutritious snack than some other salty snacks because whole grains contain blood-sugar stabilizing fiber. If you’re prone to swelling in the heat, choose options with less salt, and make sure to drink water while you snack!

Sarah Gold Anzlovar, MS, RDN, LDN is a registered dietitian and the owner of Sarah Gold Nutrition, a virtual private practice and nutrition communications consulting business in the suburbs of Boston. She empowers busy moms to ditch diets and learn to eat to feel their best without the stress.

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