By: Felicia Porrazza, MDA, RDN, LDN, CPT
School is out for the Summer and that means BBQs, parties, and vacation time. Keep yourself energized and on track with your health with these 10 healthy beach snack ideas.
1 – Watermelon
Watermelon, as you can guess from the name, is about 92% water and an excellent source of vitamins A and C. Watermelon is also a good source of lycopene, which is an antioxidant studied for its role in reducing cardiovascular disease and cancer risk. Cube and store watermelon in the fridge or freeze for use in a smoothie.
2 – Grapes
Grapes are rich in antioxidants, which help fight cancer-forming free radicals in your body, and vitamin C, which is immune boosting. Rinse and store grapes in a baggie or small container for easy travel snacking.
3 – Cherry/Grape Tomatoes
Cherry tomatoes are super convenient to pop in your mouth as is! They are a great source of vitamins A, C, and K. Look for tomatoes with a firm skin without bruises and rinse before eating.
4 – Unsalted Nuts
Nuts are super portable! They contain healthy, unsaturated fats, protein, and fiber, all of which give you sustained energy. Look for unsalted nuts and mix with dried fruit for an easy trail mix.
5 – Homemade Trail-mix
Homemade trail-mix allows you to control the ingredients and nutritional content. A great way to balance proteins (nuts/seeds), healthy fats (nuts/seeds), and high-fiber carbohydrates (raisins) without a ton of added sugar. Pre-portion trail-mix in baggies so you don’t overdo the serving size.
6 – Nutrition Bars
Bars are super convenient on-the-go. Just be sure to look for a balance of protein and high-fiber carbohydrates. I like to look for at least 3g of fiber, less than 5g of added sugar, and at least 5g of protein.
7- Veggies + Hummus
Carrots, celery, cucumbers, and peppers are all great for a crunchy snack that is full of fiber, fluid, and antioxidants. Have veggies pre-washed and cut, so they are easy to grab and eat.
8 – Popcorn
Did you know that popcorn is a whole grain? Popcorn is also super easy to make at home with air popper; however, you can also buy pre-popped varieties. Just look for low-sodium pre-popped options and avoid microwaved ones loaded with butter.
9 – Roasted Chickpeas
Chickpeas are a great plant-based protein with a crunch. You can purchase pre-made ones or make your own. For homemade roasted chickpeas, take the canned chickpeas and drain and rinse them. Toss the chickpeas with olive oil and spices. Roast at 350 degrees F for about 30 minutes or until split and crunchy!
10 – Apples + Peanut or Almond Butter
Apples are healthy carbohydrate with fiber and natural sugar. Chop up apples and toss with lemon/water mix to slow the browning process. Nut butters contain healthy fats and protein! Put your nut butter in small, pre-portioned, container to dip easily.
Felicia Porrazza is a Registered Dietitian Nutritionist and an ACSM Certified Personal Trainer with a Masters
Degree in Dietetics Administration. She is also a part-time instructor at Bucks County Community College
teaching nutrition in the Department of Kinesiology & Sports Studies. She owns a private practice,
PorrazzaNutrition, where she brings accessible wellness solutions to clients through in-home and virtual
nutrition and fitness services. Her specialty is in combining plant-based eating with fitness programming,
specifically targeting strength-training. In addition to PorrazzaNutrition, Felicia also creates and sells fruit-themed knitted products under the name Warm Your Melon
