Healthy beach snacks to keep kids hydrated and energized

Nutritionist Flóra Loukianou recommends a range of light, water‑rich snacks for children spending time at the beach. Fresh summer fruits such as watermelon, melon, peaches, apricots, cherries and grapes provide vitamins, antioxidants, fiber and high water content. Whole‑grain sandwiches or toast with low‑fat cheese, egg or chicken and fresh vegetables are easy to pack and satisfy hunger. Homemade pies – spinach, herb or vegetable pies – add vegetables in a kid‑friendly form. Cut raw vegetables (carrots, cucumbers, tomatoes, peppers) served with yoghurt or hummus dip offer crunch and nutrients. Sweet whole‑grain tortillas filled with peanut butter and banana or cream cheese and strawberries give a tasty, nutritious treat. Light crackers or rice cakes paired with cheese or spread are convenient. Homemade oat bars or biscuits made with oats, nuts, dried or fresh fruit and honey supply sustained energy without refrigeration. Banana‑oat muffins or cakes are simple to bake with children and are easy to eat on the go.

Food safety is essential in hot weather: perishable items should be kept in a cooler with ice packs and discarded if left out too long or exposed to direct sun. Children often forget to drink water, so regular offers of cool water are advised, while sugary drinks and sodas should be limited. Smoothies made at home can also boost hydration and vitamin intake.