The sun is shining, the sand is beneath your toes and the smell of fish and chips is wafting through the air.
Yes, that’s right; you’re at the beach! But that doesn’t mean you should throw healthy eating to the seagulls. While you won’t see any changes in your body after one cheat meal, digging into a plate of sugary, fried junk will hardly make you feel like your best self in a bathing suit.
Fortunately, many concession stands now have at least a few wholesome offerings on their menu, so a day at the beach doesn’t have to throw your diet off course. Here are easy-to-find options that will help you feel slim—and satisfied—on the sand:
Fresh fruit
Fruits like watermelon and strawberries are more than 90% water, says dietitian Marisa Moore. And fruits such as mango, papaya and peaches are great sources of potassium, which help replace the electrolytes you lose as you sweat, says dietitian Christy Brissette. That said, if you happen to see tropical fruit on the menu, order it! It's a healthy snack that will not only fill you up but will also keep you hydrated when you’re tired of chugging water.
Nuts and seeds
Tucked away with the chips and cookies, you’ll likely find small bags of almonds, sunflower seeds and trail mix. “I’m a big fan of nuts and seeds because they provide protein, which helps you feel satisfied, and they also give you some carbohydrates for some extra energy,” Moore says. Pair them with some fresh fruit for an afternoon snack that will fuel you through dinner time.
Local fare
“When you’re travelling, there’s often a great opportunity to try whatever’s local and native,” Moore says. “And sometimes that can be really healthy, too.” When she was in Costa Rica, for example, Moore says she ordered a delicious fresh pineapple and basil beverage at the beach. Another popular—and healthy—tropical drink: fresh juice from a young coconut. It’s a great way to replenish your electrolytes if you’ve been playing beach volleyball or riding the waves, Moore says.
Smoothies
“Smoothies are a great way to get some fruit into your day,” Brissette says. Look for simple smoothies made from fresh whole foods like fruits and spinach, and stay away from sips made with ice cream or frozen yogurt, which can turn a meal replacement or energising snack into a drinkable dessert. And always ask before you order if the smoothies are made with a packaged mix (which are typically sugar mines) or fresh produce. If it’s the former, consider getting something else.
Grilled fish
You don’t have to go for the fish and chips. Depending on where you go, you might be able to order a grilled fish sandwich or fish salad, Moore says. And if your beach is a little more upscale, you may also find some fresh prawn skewers. Eat them on their own for a protein-rich snack, or pair them with a salad and some fruit for a light lunch.
Popcorn
Brissette's clients get excited when she tells them that a little sodium can actually be a good thing during a day at the beach. “It’s hot, you’re out in the sun all day, and you’re losing a lot of salt through your sweat,” she says. “So you need a little bit extra on those beach days.” Try some popcorn if the concession stand makes it fresh and you can convince them to leave off the butter. Moore’s a fan of popcorn as well. So long as it’s not drowning in butter, it’s actually a wholesome whole grain, she says.
Burgers
Whether you get a chicken, veggie or beef burger, if you order it without the cheese and eat it open-faced style (i.e. without the top bun), it’s a decently healthy choice—and one that’s far better for you than a hotdog or sausage. These processed meats contain nitrates, chemicals that increases your cancer risk. “Once in awhile they’re OK, but if you’re spending every weekend at the beach with the family, you’re better off skipping them,” Brissette says.
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