“The beach is hungry . ” Who has never uttered or heard this phrase? Whether it is an objective or subjective sensation, the truth is that we tend not to reject any food that is put before us when we are enjoying a summer day at the beach, the pool or the countryside.
First of all, it is worth asking if beach pecking is really necessary. “In principle, the snack is not mandatory, ” says Diego Fernández, Head of the Endocrinology and Nutrition Service of the Vithas Xanit International Hospital . “It has to adapt to our activity and schedules, ” he adds. If we are going to spend little time at the beach or the pool we can do without it, but having a drink in the middle of the morning or in the afternoon is advisable when an important physical activity is carried out and is especially suitable for the elderly and children .
“In summer it is common to spend long hours away from home. For this reason and for the heat it is important to keep our body hydrated all day, ”advises Laia Rovira, spokesman for the College of Dietitians-Nutritionists of Catalonia (Codinucat) . “In addition to constantly hydrating, it is advisable to bring and take a snack to replenish energy.”
Healthy and safe snacks
Fernández emphasizes that being on vacation “does not mean that your health is too. There are many healthy alternatives . ” As a general rule, it can be said that the healthiest snacks are usually the least processed foods.
But we must not only take care that they are low fat products, refined flours, sugar, salt … We must also pay attention to safety. This is what Rovira says: “It is important that snacks, apart from being nutritionally healthy, guarantee food safety without the risk of poisoning .” For this reason, he believes that “we should avoid those foods with which it is more difficult to guarantee food security, such as eggs, sauces, dressings or meats and undercooked fish.”
The Codinucat spokeswoman believes that, if we want to have a small summer picnic, “a good idea is to get the necessary ingredients to prepare the food just at the time of eating; in this way, we will maintain the organoleptic qualities of the ingredients and, in addition, we will ensure that they remain in good condition. ” For example, a practical way is “carrying canned food , such as tuna, anchovies or anchovies, roasted peppers, asparagus …”.
Examples of healthy pecking
The fruit is always cited as an example of a healthy snack that fulfills the double mission of hydrating and feeding. In order not to get bored, variety is the key. Here are some ideas to take advantage of fruit and other healthy products :
- Pieces of different seasonal fruits (plums, melon, watermelon …) in an airtight container.
- Sandwich (not very large) of whole wheat bread with tuna in extra virgin olive oil, or with cheese.
- A handful of nuts .
- Gazpacho or other cold vegetable creams (vichyssoise, salmorejo …).
- Hummus or guacamole with carrot or cucumber strips.
- Vegetable, vegetable or rice salad in an airtight container.
- Popsicles or homemade ice cream with natural fruits or yogurt.