How to Build a Balanced Beach Snack
Written by Sarah Hester, MS, RD
What makes the perfect snack? A perfect snack is one that hits in flavor and satisfaction. The science behind building a snack or meal that is satisfying is to combine the macronutrients protein, fiber and fat. It’s not as hard as it sounds, trust me! Knowing just the basics of what foods provide what major nutrients will help you avoid counting, tracking and restriction.
Protein
This nutrient helps muscles to function and keeps you full for longer. Examples of foods that are a good source of protein:
Meats
Eggs
Dairy (milk, yogurt cheese)
Fish
Nuts & seeds
Beans
Fiber
Fiber is found in plant foods and it helps to slow down digestion and keep you regular, AKA it makes everything operate correctly in the digestive department. Foods that provide fiber:
Fruits & veggies (fresh, frozen or canned)
Grains (bread, rice, quinoa, oatmeal, cereal, pasta)
Seeds & nuts
Beans
Fats
Fats, especially healthy fats, are not a bad thing! The role of fat is to help us feel satisfied and tide us over to our next meal. Lucky for us you can find fats in a lot of foods that are high in protein (peep the above list). Foods that provide fat:
Meats
Eggs
Dairy (milk, yogurt cheese)
Fish
Nuts & seeds
Avocados
Olives
Oils
So, what are some beach snacks that combine these three players?
Sandwiches (Peanut Butter & Jelly, Ham & Cheese, Chicken Salad, Tuna Salad, etc.)
Apple Slices + Trail Mix
Cheese + Crackers
Yogurt + Granola
Cucumbers + Hummus
Pasta Salad with Veggies & Cheese
Boiled Eggs + Sugar Snap Peas
Caprese Salad
Almonds + Orange
Fruit Cup + Crackers with Nut Butter
Oatmeal Cookies + Fruit
Chips + Guacamole
Fruit Salad + Cheese