10 Snacks RDs Pack in Their Beach Bags

Any trip to the beach isn't complete without the essentials: towels, sunscreen, and, of course, snacks. "Portable, on-the-go snacks are necessary in the summer, but it's important to pack snacks with temperature needs in mind," says Vicki Shanta Retelny, RDN , the Chicago-based author of Total Body Diet for Dummies . "Snacks that can melt like chocolate or spoil in the heat, such as tuna and mayo sandwiches, are not the best choices."

While you could turn to a bunch of processed snacks (chips, crackers, and the like), those aren't usually the most nutritious option. One review of research found that more exposure to ultra-processed foods was linked to higher odds of adverse health outcomes (like cardiovascular disease and mental disorders).

Because snacks make up such a large part of the average American's diet - one review of research found that snacks contributed to about 20 percent of daily calorie intake - choosing nutrient-dense options that are high in protein and fiber, while lower in simple sugars and refined carbohydrates, is key. The same review found that, while poor snack choices can detract from a healthy diet, nutritious ones can actually improve it.

All the more reason to pack wisely. Here are 10 examples of perfect, beach-bag-friendly snacks to enjoy by the sand or pool, all approved by registered dietitian-nutritionists.

1. Natural Peanut or Almond Butter-Filled Celery Sticks

"Protein plus produce is a perfect snack equation," says Retelny. This grown-up version of the childhood favorite "ants on a log" is one great choice. "These offer protein and fiber with a hydrating boost," says Retelny. Use a no-sugar-added butter (sometimes labeled "natural"; look for just nuts and salt on the ingredients list) and skip the raisins to keep sugar in check. The nut butter provides filling protein: 8 g per 2 tablespoons (tbsp).

Plus, celery is 95 percent water, so it makes a great way to stay hydrated on a hot beach day and adds some filling fiber as well.

2. Date Nut Balls

The natural sugar in dates is a great way to satisfy a sweet tooth, and these nonperishable energy balls are super easy to make: Simply blend softened dates with nuts or other add-ins and roll into a ball, then pop one or two when hunger strikes. Dates are high in fiber, which balances out their sugar so you don't get crazy blood glucose spikes, and contain other nutritious vitamins and minerals like magnesium and vitamin B6.

Nuts add protein, fiber, and healthy fats. Retelny suggests this Nut and Date Balls recipe from ProVeg International as a guide, and suggests using unsweetened cocoa powder.

3. Crispy Chickpeas

"These are great because they don't require a fridge and provide fiber and protein," says Rahaf Al Bochi, RDN, the owner of Olive Tree Nutrition in the Baltimore area. You can whip up a batch before you head to the beach by roasting them (check out this Crispy Roasted Chickpeas recipe from Love and Lemons , which suggests sprinkling them with paprika or even everything-bagel seasoning).

For the time-strapped, you can also buy a bag at your grocery store. "They come in many flavors and are a great crunchy snack!" says Al Bochi. Again, you'll want to look for varieties that have a short, simple ingredient list. For example, one sea salt version contains 6 g of protein and 6 g of fiber for each ¼ cup serving, and is made with just three ingredients.

4. Homemade Trail Mix

Buying trail mix can be hit or miss because many are loaded with added salt and sugar. But there's no easier snack to DIY. "I like to make my own homemade trail mix with a blend of dried fruit, including prunes, blueberries, and cherries, along with mixed nuts like pecans and almonds," says Mascha Davis, RDN , the author of Eat Your Vitamins . She prefers raw, unsalted nuts to keep sodium to a minimum. "Trail mix is loaded with a variety of important nutrients such as fiber, antioxidants, some protein and healthy fats," she says. A big handful of almonds (50 g), for example, has more than 10 g of protein and more than 5 g of fiber, plus calcium.

In addition, trail mix can be easily customized with whatever seasonings you like: sweet, salty, savory, or spicy. And, Davis points out, it travels well. Just pop it in a to-go container or bag and you've got the perfect all-purpose beach snack.

5. Nut Butter Squeeze Pouches With Whole or Dried Fruit

No one wants to take a whole jar of nut butter with them to the beach (talk about messy!). So, squeeze pouches make it a whole lot easier to get those filling (and portion-controlled) nut butter benefits, without the hassle (or weight) of a full-on jar in your beach bag. Plus, they're loaded with nourishing healthy fats, antioxidant rich vitamin E and some protein, says Davis. "They come in a few nut varieties and flavors, and they pair perfectly with something like dates, which provide fiber-rich, low glycemic carbohydrates for sustained energy." Or, squeeze it on top of an apple or banana for some prebiotics and vitamins. And vitamin E is beneficial for helping your immune system, and protecting cells from damaging free radicals.

6. Bagged Popcorn With a Simple Ingredient List

Calling all popcorn lovers: Be sure to bring a bag to the beach! You can find brands that are made with only a few three simple ingredients, like organic non-GMO popcorn, organic extra-virgin olive oil, and Himalayan salt. "It's low in calories and filled with four grams of fiber per serving, keeping you fuller for longer, and is a great and healthy snack for beach days or road trips," says Davis. It's also considered a whole-grain, high-fiber food, and these types of foods have been linked to lower odds of heart disease, diabetes, and other health problems.

The caveat is to keep your popcorn simple - skip varieties drenched in butter or loaded with sodium. Or pop your own and season it with lime zest and ancho chile, or another favorite combo. You can pair it with a handful of DIY trail mix for extra protein.

7. Grapes and Cheese Slices

Grapes and cheese are the perfect culinary pair, and ideal from a nutritional standpoint, too. "It's a great combination of hydrating and packed with fuel to keep you moving along in the summer sun," says Retelny. Grapes are not only filled with water, but also contain vitamin C, which is beneficial for your immune system.

Also, the antioxidants in grapes help fight free radicals, which are molecules that may harm cells in your body.

You can freeze your grapes to make them extra refreshing. Cheese provides ample calcium and protein (and calcium may provide protective benefits for the heart).

Just be sure to pack a hard cheese like cheddar, Gouda, or Swiss, and eat it within two hours of arriving so it doesn't go bad.

To be extra safe, consider packing a mini cooler to store your grapes and hard cheese.

8. An Updated Peanut Butter and Jam Sandwich

Did you use to love peanut butter and jelly as a kid? Consider bringing it back on your next beach trip. "This can be a snack or a lunch - it's portable and provides protein, carbs, and fats," says Rahaf Al Bonchi, RDN, founder of Olive Tree Nutrition . You just might want to just make a few modifications to your childhood favorite (as in, skip the sugar-loaded peanut butter and jelly varieties). "Choose whole-grain bread, natural nut butter, and low-sugar jam - you can also add chia seeds for added fiber and healthy fats," says Al Bonchi. For example, 1 tbsp of chia seeds gives you an extra 4 g of fiber and 3 g of good-for-you polyunsaturated fats.

If you like to make your own jams and want to watch your sugar intake, consider making a no-sugar variety (though you'll want to choose a recipe from a credible source because sugar is often used as a preservative, so you don't want to make one that will spoil).

9. Meat Sticks Paired With Fruit

There are some healthier jerky options out there, like turkey jerky or sticks made with grass-fed beef and few additives, "You will always find one of these meat sticks in my beach bag because they're a great protein-packed snack that I can easily pair with fruit like an apple or veggies for a well-rounded snack that will help keep you fuller for longer," says Maggie Michalczyk, RD , the Chicago-based founder of Once Upon a Pumpkin. "Each meat stick has between 9 and 10 g of protein and they don't have to be refrigerated." They're also grass-fed and non-GMO Project verified. Look for products that contain less than 20 percent of your daily value for sodium.

Some brands do contain more than double that percentage, so you'll want to check the nutrition label on the back.

To get fiber in, you'll probably want to enjoy your jerky along with a piece of fruit as Michalczyk recommends (consider a portable choice, like an apple, banana, or orange).

10. A Protein Bar

One of the easiest snacks to toss in your bag? A protein bar. While there are a lot of variations (some, for example, are made with nuts while others might use pea, hemp or brown rice protein in their recipes), you're going to want to choose one that contains at least 10 g of protein, 150 to 250 calories, and less than 5 g of added sugar per serving.

To make it beach-bag friendly, Michalczyk recommends one that isn't drizzled in chocolate, which might melt in the heat. Also, it's key to look at the ingredients list, as some manufacturers may add questionable chemicals (instead, look for ingredients that sound like "real food") and heaps of sugar to make it tasty, which takes away from the health-factor of the bar.

What Makes a Good Snack?

Any good snack, including the 10 listed here, follows the same basic criteria: It contains a balance of quality protein, carbohydrates - preferably from whole grains, and healthful fats - says Retelny. Pairing protein with carbs has been shown to help keep you fuller for longer in between meals. More specifically, a good snack:

• is around 150 to 200 calories.
• contains 10 to 15 grams (g) of high-quality protein.
• has around 15 g of complex carbohydrates, such oats or whole grains, including 3 to 5 g of fiber.
• has unsaturated fats in an amount that accounts for no more than 10 to 15 percent of the total calories in the snack

The Takeaway

Snacks can be part of a healthy diet, filling in nutritional gaps and keeping you satisfied and energetic so you don't make poor choices later. "I recommend that snacks be balanced and planned like meals," says Retelny. When packing for the beach, make sure your nutritious picks can withstand the heat and other conditions so you can focus on enjoying the day.

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