Heading to the beach to soak up some sunlight? Packed siblings to the sunscreen and towels, are the snacks to fuel the frolic and fun. What you pack does matter. Let’s face it, that Tuna Mayo sandwich isn’t going to cut it. On such excursions, it's really about on-the-go nourishment that can weather the heat. And sorry, we’re not talking chocolate here.

Processed snacks like chips are an easy go-to, but they come with their own baggage of health hazards. In fact, research flags adverse health outcomes such as cardiovascular disease and mental disorders as alarmingly linked to consumption of ultra-processed foods [1]. So, what should our beach bagikins carry?

Let's consider the broader scope of snacking in an American’s diet. A study revealed that nearly 20 percent of daily calorie intake comes from snacks. Consequently, it becomes crucial to opt for options that are dense in nutrients, packed with protein and fiber, and low on simple sugars and refined carbohydrates. Done right, your snack selection could actually enhance your diet health score [2].

So, let's get stuffing those beach bags with these 10 nutritionist-approved snack options that are beach-ready and utterly delicious.

1. Natural Peanut or Almond Butter Filled Celery Sticks: Essentially protein paired with produce. Think "ants on a log", minus the sugar-loaded raisins. Apart from being a great source of protein and fiber, celery’s water content stands at a whopping 95 percent [4].

2. Date Nut Balls: An easy, DIY, no-refrigeration snack. Dates give you a sugar rush while keeping blood glucose spikes in check, thanks to the high fiber content. Rolled with add-ins and nuts, they make for flavor-loaded energy bombs brimming with essential vitamins and minerals.

3. Crispy Chickpeas: Requiring no refrigeration, they make for a perfect fiber and protein-rich snack. Either homemade or purchased, ensure to look for a simple ingredient list.

4. Homemade Trail Mix: A snack that's easy to customize. Dried fruits like prunes, blueberries, cherries combined with unsalted nuts offer a nutrient-rich snack.

5. Nut Butter Squeeze Pouches With Whole or Dried Fruit: Portable and portion-controlled, they are extremely nourishing with healthy fats, antioxidant-rich vitamin E, and some protein. Brilliant when paired with fiber-rich, low glycemic carbohydrates like dates.

6. Bagged Popcorn With Simple Ingredients: Low calorie and high in fiber, popcorn is a definite yes for beach day snacks. Just skip varieties soaked in butter or high on sodium.

7. Grapes and Cheese Slices: Grapes combat beach dehydration, supplies vitamin C, and are packed with antioxidants. Pair them with a hard cheese like cheddar, Gouda, or Swiss, for added protein and calcium.

8. Peanut Butter and Jam Sandwich: An all-time favorite. Remember to opt for whole-grain bread, natural nut butter, and low-sugar jam for healthier consumption.

9. Meat Sticks Paired With Fruit: Perfect for on-the-go protein intake. Jerkies made with grass-fed beef are ideal. Pair them up with an apple or a banana for extra fiber content.

10. A Protein Bar: These effortless snacks to carry around must have at least 10 g of protein, 150-250 calories, and less than 5 g of added sugar per serving.

Good beach snacks ideally consist of a balanced blend of quality protein, whole grains carbs, and healthful fats. The goal is to keep the consuming calories around 150-200, protein around 10-15 g, carbs around 15 g (including 3-5 g of fiber), and fats to not more than 10-15 percent of the total snack calories.

In conclusion, beach excursions don’t have to become nutritional disasters. What you load your bag with can in fact nourish your body, keeping you both energetic and satisfied. So go on, pack smart and make most of your sunny sojourn.