How to eat healthy on your summer holiday

At the beach
Nothing beats a lazy day at the beach in the summer. A portable picnic is the easiest way to enjoy a good meal while basking in the sun and sand. But pack it with care: use an insulated cooler and put in ice packs, which prevent drips and cross-contamination. (If you use loose ice, store it in sealed containers.)

Place perishable foods, such as luncheon meats, poultry and oil-based salads, in separate containers. Store raw meat products at the bottom of the cooler to prevent dripping on the ready-to-eat items. Keep the cooler out of the sun, either under an umbrella or a tree.

Have a selection of snacks such as nuts or trail mix on hand; the kids will be hungry after playing in the water and sand all day. Don't bring sugary candies and fruit snacks to the beach, though; they're not very healthy and bees love them.

For drinks, freeze bottles of water and 100 per cent fruit juice boxes the night before going to the beach. You can use them as ice packs in your cooler before drinking them (they should still be cold by the afternoon).

Don't plan to have leftovers: throw away whatever remains of the prepared food after your day at the beach. You can keep condiments like ketchup and mustard because of preservatives in them, but remember to refrigerate them when you get home.

If possible, bring picnic items that don't require dishes or utensils so you don't have to haul back dirty dishes (and you're not adding waste with disposable dishes and utensils). Be sure to bring some soap or hand sanitizer to wash your hands with before you eat.

Refresh!
Water
You can't beat this thirst-quencher or its calorie content. To make it a little tastier, add some sliced lemons, limes or other fruits to the pitcher and stick in the fridge. The extra zing will make for a refreshing summer beverage.

Iced tea
Make your own iced tea from regular tea bags. Add some pieces of lemon and honey to sweeten it.

Smoothies
Smoothies are a great alternative to fruit juices. Combine fruits such as strawberries, raspberries and bananas in a blender along with some ice for a refreshing summer beverage the whole family can enjoy. Store smoothies in a vacuum bottle to bring along to the beach.

Pop alternative
Mix club soda with fruit punch or orange juice. This pop alternative contains less sugar but is still refreshing.

Read more:
Healthy snacking: Tips and smart choices
How to eat better: Top 12 healthy eating tips
How to stay fit on vacation

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