Way, waaaaay back, in the less enlightened days, I an ad for Nutrifit ran that said: “What are you wearing on the beach this summer?” It showed a woman paused in thought, standing by a washing line that held everything from the skimpiest of bikinis to a full set of old-fashioned bloomers. It was considered fine at the time (as far as I know) but makes me cringe these days. A woman only (men are body-conscious too?), a woman with a washing line (as if that’s her domain) and the implication that you can only wear a bikini if you’re in good enough shape. Yikes!

Fortunately, we’ve evolved since then. What are you wearing on the beach this summer? Wear what you damn well want! Whatever makes you feel happy and comfortable. At some point we have to realise that most people have cellulite, we are of all different shapes and sizes, there’s beauty in the variety AND sometimes bigger people are healthier than slimmer people anyway (this is where visceral fat assessments come in). I am not saying that it’s healthy to be overweight but that’s not a point to be made when someone is wearing swimwear.

Having said that, I sometimes wonder what we’re doing when it comes to summer snacks! Despite trying to embrace body positivity, so many of us are self-conscious in swimwear. Many of us work hard to look and feel our best precisely because of these small triangles of fabric… but then when we finally get to the beach or hop on a boat, we pull out a bag of Doritos and a can of soda. Hmmmmm……

Chips and soda probably happen a lot on the beach and boats because they are portable and easy. And often we’re grabbing something from the gas station last minute. But the healthy stuff can be quick and easy too with just a tiny bit of extra planning. I’ve put some ideas for you below – many of which are kid friendly. Make sure you add them to the shopping list so you have them to hand when you need them. Have a great weekend, one and all.

Healthy beach snacks!

Get the fruit in

So simple, I know, but let’s start basic! It’s great for sweet, natural energy, packed with antioxidants that help protect you from environmental free radicals (things that trigger disease, inflammation and accelerate ageing). My kids love frozen watermelon, which is icy and delicious. They love frozen grapes too but only do that once you are past the age for a choking hazard. Orange wedges, slices of pineapple, apples….anything that’s easy to hold. You don’t want to be peeling a kiwi on the beach. If you have the time and the patience, make some fruit kebabs because they are easy and a bit more fun.

Chips and dip

Try the Late July tortilla chips, Lundberg brown rice chips or Hippeas chick pea puffs for the healthiest options on the market. Salsa and hummus are easy. Only take guacamole if it’s all getting eaten in a flash. It doesn’t do well when it’s in and out of the cooler a hundred times!

Easy protein

Cooked and cooled organic chicken tenders (Belle & Evans) are a great protein-rich snack. Waitrose cooked chicken drumsticks (Supermart) are also easy. Organic string cheese and unroasted nuts/seeds also all work well and help to steady the glucose release from your carbs. That means more sustained energy, which in turn means more hours on the beach and better moods all round. When it comes to trail mix – skip the Planters and buy Eden organic (Miles) – they also have great snack packs of tamari almonds and roasted pistachios.

Yoghurt straws

Buy the straws and then no one needs a spoon. Try the Annie’s or Siggi’s brands for organic yoghurt options that are low in sugar too. Freeze them and your kids can eat them like Popsicles.

Veggies

It’s hard to take salad to the beach but don’t skip the veg. Baby tomatoes, peppers, cucumbers, carrots…. They’re all easy. Hummus and guacamole might get the kids more interested, or try an organic ranch dressing (eg Annie’s). Baby tomato and mozzarella kebabs work well, too – maybe with a pesto dip, tasty!

Drinks

Sugary drinks are a disaster for your blood sugar and a fast way to accumulate visceral fat. If you are boozing, try and avoid the sugary mixers and use soda water or flavoured natural seltzers like Sprindrift. Spindrift by itself is a great thirst quenching option. If you want something a little sweeter, try Swoon, which I discovered overseas lately and is now in Miles. Swoon has lemonade and iced-tea options that are still (not bubbly) and sweetened with a monkfruit and stevia combo. If you are OK with 6-9g of sugar then Culture Pop is an amazingly delicious option that includes some friendly probiotics too. It’s available in most grocery stores islandwide and has become increasingly popular – such a great trend to see! Compared to the 40-70g of sugars in a sugary soda or iced tea, they are a pretty great option.

• The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION, BNTA is a fully qualified Nutritional Therapist trained by the Institute for Optimum Nutrition in Britain. Join Catherine on Facebook: www.facebook.com/nutrifitandnaturalnutritionbermuda or instagram @naturalbda