Are you one of those who spend the whole day at the beach? Be careful what you eat. If you abuse the chiringuito, the beers, the tapas and the ice creams, you can gain weight without realizing it.
The best idea: bring you the food. We have prepared five fresh, healthy and light menus that you can take away in a cooler.
If you do not want to always eat at the beach bar or you are going to go to coves or lost beaches, take your food with you. But don't be tempted to throw away bags of chips, soda, and cold cuts. Without realizing it, you may be unbalancing the diet and the scales.
When you are in the sun, you should eat plenty of fluids and foods that help your body cope with the heat and avoid heat stroke and stomach problems. In your daily diet there should be plenty of vitamins, beta-carotene and water, to avoid dehydration, prevent burns and get a safe and beautiful tan.
To make the most of the beach without worrying about your line and your health, it is best to prepare your menus yourself. Here are some very fresh and tasty suggestions.
If you want to see the recipes, then keep reading ...
Tan salads: Getting a nice and safe tan depends not only on sunscreen but on what you eat in the sun. Fruits and vegetables cannot be missing from your menu, rich in vitamins, beta-carotenes and antioxidants that protect you from free radicals generated by the sun. The dish in which you can combine these ingredients at the same time is in salads. Some suggestions:
- Tomato, cucumber and tuna.
- Lettuce, corn and bean sprouts.
- Pasta and avocado, dressed with olive oil.
- Pineapple, carrot and smoked salmon.
- Apple, pear, melon and nuts.
Accompany them with: a tomato, carrot or pineapple juice.
For dessert: a skimmed yogurt with a teaspoon of wheat germ or fruit.
Helpful tip: If the salad is going to be a single dish, make sure it always has some protein (tuna, cheese, turkey, salmon, etc.).
Healthy and light sandwiches: It is the easiest and most helpful option. Sliced bread, some sausage ... and resolved food. Not so fast. Choose the ingredients of your sandwiches well if you do not want to gorge yourself on cholesterol and calories, and on top of that, be poorly fed. Choose a low-cholesterol bread, for example wholemeal, and as a filling choose low-fat foods and forget about cold cuts. The best ideas:
- Iberian ham and tomato.
- Of French omelette.
- Of cold cuts of turkey or chicken.
- Cheese with tomato slices.
- Vegetable with olive oil instead of mayonnaise (lettuce, tomato, tuna, asparagus, corn ...)
- Salmon with capers and a touch of olive oil.
Accompany them with: a light soda or water.
For dessert: watermelon or melon (take them cut into pieces without peel).
Helpful tip: avoid buttering sandwiches and using mayonnaise-like sauces.
Pasta and rice, pure energy: Both are excellent for preparing cold dishes in summer to help you recover the energy that the beach absorbs you. In addition, they are foods that are kept in good condition and are delicious cold. The best idea is to prepare them at night and reserve a portion for the next day:
- Rice salad: with corn, roasted peppers, prawns, boiled egg, asparagus ...
- Cooked pasta with tuna.
- Spirals or macaroni and grated cheese and tomato.
- Rice with pineapple, apple and raisins.
- Pasta salad: with corn, apple, tuna, crab sticks ...
Accompany them with: Iced green tea sweetened with saccharin (make a thermos at home and freeze it).
For dessert: fruit or an ice lolly.
Helpful tip: Run the pasta or rice under cold water after boiling so it doesn't become soggy.
Sandwiches to recharge your batteries: If you have gone out the night before and have burned a lot of calories dancing, if you are very hungry or do not have time to prepare anything, the best option is a sandwich. But choose it wisely:
- Iberian ham with tomato and olive oil.
- French omelette or potato.
- Vegetable without mayonnaise.
- Beef.
- Squid.
Accompany them with: a clear, a non-alcoholic beer or a light soda.
For dessert: a skimmed yogurt or fruit.
Mediterranean menu: Eating on the beach does not have to give up taste. There are typical summer dishes of the Mediterranean diet that are excellent to enjoy in the sun. If you cook yourself, save a portion for the beach; if not, you can order them to take away in a restaurant:
- Potato omelette with gazpacho: a classic, delicious, energetic and rich in vitamins.
- Melon with ham: healthy, nutritious and low in calories.
- Paella: a delicious complete dish with just the right calories.
- Roast chicken: very typical in summer, it is also an excellent option to have cold.
Accompany them with: a glass of wine, a clear or a non-alcoholic beer.
For dessert: melon, watermelon or seasonal fruit.
Helpful tip: try to eat these dishes on the same day they are prepared.
To the beach not without ...
- 1 bottle of water
- Fresh fruit (take it peeled and cut).
- A small cooler, glasses and plastic cutlery.
- Garbage bag to collect all the remains.
Remember…
- Don't leave without having breakfast, the beach robs you of a lot of energy.
- Don't stop drinking water and fluids throughout the day.
- Try to have a good dinner to compensate for light meals.
- Add a few drops of olive oil to your sandwiches and sandwiches: it will avoid the constipation typical of the holidays.
You can afford ...
Eat Ice creams. On the beach you spend so much energy that it will hardly influence your diet as long as you don't overdo it. Better sorbets and ice lollies.