Healthy eating at the beach

June 25, 5:34 PMBoca Raton Extreme Weight Loss ExaminerLauren Bethell

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Beaches are unseasonably busy around here because it is HOT, record breaking hot to be exact! When you’re planning a day at the beach, it’s really easy to pack up a bunch of junk food and chalk it up to “weekend eating”, but do you really want to spoil all that hard work you’ve done getting ready for bathing suit season?

Here’s what to pack for a healthy day on the sand:

• Start with an appropriate sized cooler for the number of people you’re with. Try buying one with wheels and a long handle (it’s much easier to maneuver on the sand). You’ll need to throw in a few ice packs to keep things as cold as possible in the scorching summer sun. You can even bring a beach umbrella to keep the cooler (and yourself) shaded.
• Pack plenty of water. Make sure you have a few bottles for each person. Try freezing them the night before so they’ll stay nice and cold all day.
• Raw vegetables are great for the beach. Cut and wash them ahead of time. Try cucumber slices, celery sticks, cherry tomatoes, bell pepper strips or baby carrots.
• Skip the chips and cookies and opt for healthier choices to munch on like whole wheat pretzel sticks, granola bars, baked chips or low fat popcorn. It’s also fun to make your own trail mix using whole grain cereal, dried fruit and nuts.
• For a refreshing treat, freeze fresh fruit overnight before you pack it in the cooler. Try grapes, melon balls, pineapple slices or berries.
• If you pack sandwiches ahead of time the bread tends to get soggy, so try bringing whole wheat wraps or pitas instead. Pack lean deli meat (turkey, ham or roast beef), reduced fat cheese and trimmings in separate containers for quick assembly.
• Be sure to stay active! Walk the beach, swim, play volleyball, snorkel, paddle board or throw the football around.
• Last but not least, don’t forget to wear sunscreen. Even if you’re used to being in the sun, over-exposure and burning increase your risk for developing skin cancer and promote premature aging. The Skin Cancer Foundation recommends using SFP 15 or higher (even higher may be necessary this time of year) and be sure to select a sunscreen that covers both UVA and UVB rays. Apply your sunscreen at least 30 minutes prior to sun exposure and reapply every 1-2 hours.

Follow these simple suggestions for a happy, healthy day at the beach…if you’re lucky enough to find a parking spot that is.