You are off to the beach, and would like to prepare ahead with some handy beach bag snacks that won't derail your healthy eating plan. Follow these tips to be a savvy beach snacker!
Choose healthy snacks
Select foods that satisfy your hunger, supply your body with energy and provide important nutrients, such as:
- Fruits and vegetables. Eating fruits and vegetables provides a feeling of fullness with little to no fat and relatively fewer kilojoules when compared to other snacks. Grab a snack pack of dried fruit, or a whole apple for ready-to-go snacks.
- Whole grains. Whole-wheat snacks are a source of fibre and complex carbohydrates, which give you energy with staying power. Pack rye crackers and whole-grain crisp breads, such as Provitas.
- Nuts and seeds. Nuts and seeds provide protein, helping you to feel fuller for longer. They can be high in fat, but it's mostly the healthy monounsaturated kind of fat. They are, however, high in kilojoules, so keep them to small portions.
- Low-fat dairy products. Cheese, yogurt and other dairy products are good sources of calcium and protein, plus many other vitamins and minerals, but always choose the fat free alternatives. Some ideas include fat free milk and drinking yoghurts.
- An ice cream cone on the beach is a summer time tradition, and you don’t have to miss out. Opt for a frozen yoghurt or fruit sorbet instead of ice cream, and ask for yours to be served in a cup rather than a cone. Water-based frozen lollies, like Minute Maid Orange lollies or Fruttare are also a refreshing alternative, with relatively fewer kilojoules than ice cream.
- Instead of quenching your thirst with fizzy drinks, pack a bottle of previously frozen water into your beach bag – by the time you are ready to drink it, it will have thawed into a slushy refreshing beverage! Add a dash of lemon juice, lime juice or apple juice to the water before freezing to add a little fruity flavour.
For further information, please contact the Pick n Pay Health Hotline registered dietitian on 0800 11 22 88 or firstname.lastname@example.org. To find a registered dietitian in your area, visit the Association for Dietetics in South Africa (ADSA) website at www.adsa.org.za.