Written by Courtney McMahan, RD

For many people, summertime means taking a nice long break from reality and heading to the beach. And sometimes, this vacation from everyday life also means a vacation from good nutrition habits, but this doesn’t have to be the case. Check out these five tips for enjoying some fun in the sun the healthy way.

Start the day with a produce-packed breakfast.

As you’re prepping to hit the beach, start things off on a balanced note. If you’re staying near a smoothie shop or you have access to a blender, a tropical smoothie is a great option. Getting a couple servings of produce first thing in the morning will keep you full for several hours and will help keep you hydrated. Make sure you add a source of protein like greek yogurt or whey protein. If you’re staying at a hotel that offers continental breakfast, opt for eggs and sausage with a side of fruit and skip the high sugar items like pancakes, waffles, and pastries.

Fill your cooler with healthy, refreshing snacks.

Many people don’t like to eat a big meal while they are sitting out in the sun all day, so plan for this by packing plenty of nutritious snacks. Fruit, greek yogurt, veggies and hummus, trail mix, mini sandwiches or wraps, and charcuterie boards are all great options.

Hydrate, hydrate, hydrate.

Sitting out in the sun all day will definitely have you sweating, so make sure to stay hydrated! Fill up a large insulated water bottle with ice water and pack your cooler with sparkling water. Staying hydrated will prevent mindless snacking and overdoing it on alcoholic beverages.

Make balanced choices when eating out

Thankfully most beachside restaurants offer healthy and fresh options. Grilled fish is a great lean protein entree, and you can get a side of whatever veggies are available. Choosing a light option for dinner will leave some calories leftover for a margarita or some ice cream for dessert.

Take a walk along the beach

A day of lounging on the beach doesn’t mean you can’t get your steps in. Take a break from tanning to stroll along the water and look for shells, or head back out to the beach at night for crab hunting.