Nutrition Tips for Eating Safely and Healthily at the Beach in Israel

As the summer heat intensifies in Israel, spending time at the beach becomes a popular way to relax. Nutrition expert Mariana Orbach, head of the Nutrition and Diet Unit at Clalit Health Services in the Dan-Petah Tikva district, offers guidance on the best foods to bring for a beach picnic while avoiding spoilage and dehydration.

Orbach recommends whole grain sandwiches with fillings like avocado or low-fat cheese, as they provide fiber and nutrition. Seasonal fruits such as watermelon, grapes, and melon are refreshing choices, but should be consumed in moderation due to their sugar content, ideally no more than two servings per day for healthy individuals. Eating whole fruits is preferable to drinking fruit juices, which contain concentrated sugars.

Vegetables of various colors are encouraged for their vitamins, minerals, and fiber, and they also help cool the body. Tomatoes offer some protection against sun damage but do not replace sunscreen. For hydration, water is essential, and sweetened drinks or coffee should be avoided as they can increase thirst or body heat. Ice pops can be a refreshing treat, but high-fat ice creams are discouraged due to their calorie content.

Certain foods should be avoided at the beach because they spoil quickly in heat, including prepared salads like hummus or mayonnaise-based salads, dairy products, cooked meats, and fish. If brought, these must be kept in a cooler and consumed quickly. Snacks high in fat and calories, such as sweets and chips, are also best avoided or replaced with low-calorie alternatives.

Additional tips include using an insulated cooler placed in the shade to keep food fresh and avoiding eating right before swimming to prevent digestive discomfort. These recommendations aim to ensure a safe, enjoyable, and healthy beach experience during Israel’s hot summer days.