What to Eat: Beach Edition
Whether you’re flying solo or bringing the whole family along, a day at the beach calls for good food, refreshing drinks, and plenty of sunshine. But that doesn’t mean you have to sacrifice your health goals or settle for bland snacks. With a little creativity and planning, you can pack a beach picnic that satisfies your taste buds while nourishing your body from the inside out. So grab your cooler and beach tote – here are some tasty and wholesome ideas to make your beach day a memorable one.
Beach Food Picnic Essentials: Adult and Kid-Friendly Edition
For the Adults:
1. Protein-Packed Salad:
- There’s something about a crisp salad that just hits the spot at the beach. Start with a bed of Sunny Crunch Lettuce or your favorite leafy greens. Load it up with non-starchy veggies like cucumber, tomatoes, carrots, and pickles. Don’t forget to add in some nuts, seeds, or cheese for extra flavor and texture. And of course, top it all off with your favorite protein. I love preface lightly breaded chicken tenders from Just Bare – they add the perfect crunch!
2. Wrap & Roll:
- For a portable and satisfying meal, grab your favorite tortilla or iceberg lettuce leaves. Fill them with nitrate-free deli meat, chicken salad, or tuna salad. Layer on additional veggies like cucumber, avocado, onion, and tomato, then top it off with a sprinkle of cheese. Roll it up and you’re ready to go!
3. Fruit Jar:
- When you need a little something sweet, a fruit jar is the perfect solution. Chop up watermelon, grapes, cherries, blueberries, mango, kiwi, or any other fruits you love and add them to a jar. Pair it with a serving of vanilla Greek yogurt and sliced almonds for a balanced and refreshing snack.
For the Kiddos:
1. Lunchables with a Twist:
- Skip the store-bought lunchables and opt for a homemade version instead. Pack a lunchbox with separated slots and fill them with kid-friendly options. Include a protein like turkey pepperoni, nitrate-free deli meat, pre-baked chicken tenders, or Greek yogurt. Add fruits and veggies such as apple slices and cucumbers, a healthy fat like peanut butter or almond butter, and a fun carb like pretzels or chips.
2. PB&J Fun:
- Put a twist on the classic PB&J sandwich to make it extra special for the beach. Use a higher fiber bread like 647 brand and spread it with strawberry jelly and natural peanut butter. For a fun surprise, add a dollop of marshmallow fluff to the mix. It’s a sweet and satisfying treat that kids will love.
Beach Drinks Essentials: Adult and Kid-Friendly Edition
For the Adults:
- Refreshing Mocktails:
- Remember last month’s blog all about mocktails? Well, they’re the perfect beach companion. Sipping on a mocktail allows you to enjoy a tasty beverage without feeling dehydrated in the heat. It’s a win-win situation!
- Electrolyte Replenishment:
- It might sound unconventional, but replenishing your electrolytes while at the beach is essential. Instead of reaching for the ocean, consider a more practical solution. Brands like LMNT offer convenient electrolyte packets that you can mix into 16-32 oz of water. Stay hydrated and energized all day long!
For the Kiddos:
- Simple Hydration:
- Sometimes, simplicity is key, especially when it comes to keeping the little ones hydrated at the beach. Grab some small Gatorades or look for kid-friendly options like Zevia to ensure they stay refreshed and energized throughout the day.
These beach-friendly food & drink ideas are sure to keep everyone happy and fueled up for a day of fun in the sun.
Want to reach your goals faster? Schedule a Mini Nutrition Session with Dietitian Britt Here!
