Nutrition Expert Advises Ideal Foods and Drinks for Beach Outings in Israel

As the summer heat intensifies in Israel, beach visits become a popular way to cool off, but the strong sun can spoil certain foods. Mariana Orbach, head of the Nutrition and Diet Unit at Clalit Health Services in the Dan-Petah Tikva district, offers guidance on what to bring and avoid for beach picnics.

Orbach recommends whole grain sandwiches with fillings like avocado or low-fat cheese for a fiber-rich option. Seasonal fruits such as watermelon, grapes, and melon are refreshing choices, but should be consumed in moderation due to their sugar content, with a limit of two fruits per day for healthy individuals. Eating whole fruits is preferred over fruit juices, which contain concentrated sugars. Colorful vegetables eaten with their skins provide essential vitamins, minerals, and fiber, and can help cool the body. Tomatoes also offer some protection against sun damage, though they do not replace sunscreen.

Hydration is crucial; water is the best choice, while sugary drinks and coffee should be avoided as they can increase thirst and dehydration risk. Ice pops can be refreshing but should be limited to one, and high-fat ice creams are discouraged due to their calorie content.

Certain foods are not recommended for the beach, including ready-made salads like hummus or mayonnaise-based salads, as they spoil quickly in heat. If brought, these should be kept in a cooler and eaten quickly. Similarly, dairy, meat, and fish products require careful handling. Snacks high in fat and calories, such as sweets and chips, are best avoided or replaced with low-calorie, low-fat alternatives.

Additional tips include using an insulated cooler placed in the shade to keep food fresh, packing food just before leaving, and avoiding eating right before or after swimming to prevent digestive discomfort.