What to Pack for a Healthy Beach Picnic
The beach is the ultimate summer pastime, but the scorching sun can quickly ruin your snacks. From choosing the right ingredients to keeping them cool, here is your guide to eating safely and healthily by the sea.
Summer and the beach are inseparable, especially in a sun-drenched country like Israel. If you are planning a day by the sea, it is worth paying attention to what you pack to ensure your food remains both refreshing and safe.
What to Pack
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Sandwiches: Opt for whole wheat bread, which is rich in dietary fiber. You can spread avocado or low-fat cheese for a nutritious meal.
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Fruits: Watermelon is a seasonal favorite and perfect for hydration. Grapes and melon are also great, but remember to consume them in moderation—up to two fruits a day for a healthy individual. It is always better to eat the fruit itself rather than drink juices, which are often packed with sugar.
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Vegetables: Bring a variety of colorful vegetables and eat them with the peel. They are an important source of vitamins and minerals, are easy to digest, and help cool the body. Interestingly, tomatoes offer some protection against sun damage, though they are certainly no substitute for sunscreen.
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Drinks: Avoid sugary drinks that are high in calories and increase thirst. Even if carrying bottles is a bit of a chore, bring plenty of water to prevent dehydration and fatigue. Also, avoid coffee, as it can increase the feeling of heat and lead to unnecessary fluid loss.
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Ice Cream: A water-based popsicle can be refreshing, but stick to just one. It is best to avoid fat-rich ice creams, as they are calorie-dense and do not provide much benefit to the body.
What to Avoid
Ready-made salads (like hummus or mayonnaise-based salads), dairy products, meat, and fish are highly sensitive to heat. If you must bring them, keep them in a cooler bag and only take them out when you are ready to eat. The same applies to processed snacks, which are often high in fats and calories.
Pro Tips
"It is important to use an insulated cooler bag to keep food cold for a long time. Place items in the cooler just before leaving and keep it in the shade, away from direct sunlight," says Mariana Orbach, manager of the Nutrition and Diet Unit of Clalit in the Dan-Petah Tikva district.
Finally, avoid eating a heavy meal right before entering the water, as the digestive process puts extra strain on your body while swimming.
