We are in the heart of summer and the temperature is constantly rising. The lucky ones are already on vacation, while the rest try to steal time to swim at the nearest beach on weekends. Games in the sea, sand and sunbathing have their own right. But what about the food? The truth is, a little sun, a little swimming… a little sunbeds work up an appetite. High-calorie food awaits you from the nearby beach bar!
Therefore, beach snacks can be a lifesaver as they will hydrate us, energize us and help us not gain weight. A small cooler is a must-have accessory for those who want to escape the dietary lure of the beach. Frozen food can be stored in the refrigerator for 2-3 hours in the shade.
Healthy snacks for the beach with minimal calories
The first place in the list is occupied by fruits. Summer fruits, delicious and juicy, offers immediate energy, electrolytes and many antioxidants. The vegetable fiber content helps in satiety and thus prevents overeating at the next meal. Ideally, fruits such as peaches, nectarines, apricots, bananas, cherries, and grapes can be eaten with their peels.
The same category includes vegetables such as carrots, cucumbers, colorful peppers, celery, zucchini cut into sticks, as well as water, vitamin-rich and low-calorie cherry tomatoes. Typically, 100g of cucumber provides only 15 calories and a medium carrot provides around 30 calories. To make this option more interesting, you can take a small amount of hummus or yogurt dip with you.
And other smart choices
Nuts are still a smart choice. They don’t need refrigeration, they’re easily portable, they’re rich in good fats, and they’ll give us energy without weighing us down. Be careful with the quantity, because it’s easy to get carried away. A small handful of about 30g of unsalted nuts and unsweetened dried fruit mix is enough. Practically, 8-10 almonds + two plums are the ideal combination.
In addition, whole wheat crackers, rice waffles, corn waffles satisfy the need for something crunchy, tasty and easy to carry. Individual packs of 4 in particular are smart solutions for those who tend to go a little overboard. It is rich in carbohydrates, which are the main source of energy and provide us with vitamins of the B complex
For those who prefer more complete meals, always low-calorie
Salads and dressings are another option. Salads with good carbs like quinoa, oatmeal (a type of tabbouleh) or whole wheat penne (pasta salad), chopped vegetables to keep sugar levels low, and some protein. Delicious sandwiches or whole-wheat Arabic pies with olive paste, tomatoes, cucumbers, peppers, arugula and feta or other low-fat cheese satisfy every palate. But be careful – mayonnaise, mustard, etc. We should avoid substances that can be damaged by heat.
For those who love sweets
Finally, for those who love sweets, homemade bars with nuts, honey, oats, sugar-free dried fruit can help when glucose levels are low and the body wants energy. Cereal bars are ideal for all ages, and home-made ones have nothing to envy in terms of taste and authenticity in a sugar- and calorie-laden market.
Many options, the preference is yours
If none of the above is easy to bring with you and you like beaches organized with a restaurant or shop, then a fruit salad or country salad will definitely satisfy you.
Remember to keep drinking water Iced tea and plenty of fluids to keep you hydrated. It is best to avoid energy drinks or alcohol as they are dehydrating and high in sugar and fat.