Staying Healthy – While Outdoors

Now that we have entered the beginning of summer, nothing beats going to the beach and getting that daily dose of Vitamin D. When you are ready to pack up and head to the shore make sure you pack a few of these beach snacks (along with your sunscreen of course!).

Trail Mix – making your own trail mix with unsalted nuts, seeds and small amounts of dried fruit can provide you with a good source of protein as well as essential healthy fats. ¼ cup measure of this mix should be enough. The best thing about trail mix is that it’s customizable so you can add what you have available in the cupboard.

Fresh Fruit– wedges of watermelon, slices of orange or frozen grapes kept close to your cooler can be a refreshing and light snack before you carry on swimming!

Apple and Peanut Butter – Can’t decide between sweet and savory? Slices of apple along with 1tbsp peanut butter can be a great addition to your cooler. It is a great way to get a good source of protein, fibre and plenty of vitamins and minerals. A tip to prevent the apple slices from browning is by squeezing lemon juice over these just before you pack them away.

Raw Veggies/Multigrain Crackers and Humus – Sliced veggies like cucumber, celery, carrots or peppers are packed with vitamins, minerals and antioxidants. These can all be sliced and packed away beforehand. Combine with some humus, salsa, guacamole or a low-fat dressing/dip.

Popcorn – popping your own plain kernels at home and packing these with your own choice of sodium free seasoning such as cinnamon or chili can be a low-calorie snack that can be filling as well as tasty.

Beverages – it is important to make sure we are well hydrated when out in the hot sun. Adding citrus fruit, cucumber or mint to water helps to give it a refreshing twist. Try to keep sugary drinks or sodas to a minimum by choosing sugar free alternatives. If making iced tea try to stick to things like lemon and ginger to customize the taste rather than lots of added sugar or honey.

Sandwiches/Wraps – Choosing wholegrain/whole-wheat bread over white bread can keep us fuller for longer as well as providing us with plenty of fibre. Choose a lean protein such as egg, beans, sliced turkey or chicken along with some lettuce, tomato or cucumber. Wrap in tin foil or pack in Tupperware to keep safe from the sand!

If you feel you would benefit from support from a Registered Dietitian, please contact us at Island Nutrition on 295-4082 or at

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