He who once held that heat removes hunger, understands little of the appetite that reigns after a few hours of sun and sea.
The beach offers a sea of temptations and in the inns you can find everything but light food. The fundamental artillery against these “sins” will be the ice cream that we carry with difficulty for the sand, but that allows us to keep healthy food.
In order to ensure that a meal on the beach does not spoil the holidays, it is necessary to take into account which foods withstand high temperatures and which definitely need the cold to avoid spoiling themselves, since heat is a breeding ground for bacteria that cause foodborne illness (ETA).
To avoid them, the strategies are twofold: to have a portable preservative that can be kept at a temperature below 4ºC or to choose canned foods.
For example, a can of tuna can be opened on the spot to make tomato sandwiches, seasoned with a light mayonnaise packet. A can of planter to which mayonnaise or a small packet of oil is also a good choice.
These two alternatives provide between 200 and 300 calories, as well as a pancho or corn with butter, but they satisfy more and contain less fat.
Another food that can do without the cold in the fridge for a couple of hours is tomato salad, lettuce, carrot, hard-boiled egg, ham, chicken or tuna. Fruits can also be kept at room temperature.
Especially at this time when the skin is exposed to the sun for long hours, it is essential to consume vegetables and orange fruits that provide beta-carotene. In addition to preventing premature aging and fighting dermal problems, they promote tanning by stimulating the formation of melanin, a substance responsible for skin colour.
With the ice cream box full
Here are some light and nutritious food choices:
Salads that combine vegetables of all types and colors (green leafy salads provide low calories), with some starchy foods, in a smaller proportion, such as potatoes, corn, parboil rice or noodles, spittle or mustachol, and a hard boiled egg with a teaspoonful of oil.
One or two sandwiches of chicken, tuna, lean cooked ham or loin, and colored vegetables, to which you could add a packet of light mayonnaise.
A splash of chicken, palm hearts, lettuce, tomato and light mayonnaise provides only 200 calories. We spent an hour playing shuffleboard.
Matambre is also a healthy alternative, especially if it is made with lean meats, fish or pork carré. A thin slice adds up to 250 calories.
Rice with tuna and light mayonnaise, another typical food for the hottest days, accumulates 190 calories.
For dessert, fruit. If the intention is to lose weight, the lowest calorie ones are melon and watermelon. Bananas, figs and grapes contain the most carbohydrates.
By mid-morning or mid-afternoon, bitter or sweetened mate and non-calorie drinks, accompanied by four vanillas or a serving of vanilla sponge cake, lemon or orange, without additives.
At the inn
If the plan is to have lunch at the inn, the first rule is to choose small portions. Second, prefer low-fat meals. A small sandwich with cooked ham is a healthy alternative. And if there is corn, go ahead, but without butter: a large one with butter provides 225 calories; a small one with salt, 110.
The heavy ones:
- White bread, salami, cheese and butter: 380 calories
- Pebete, ham, cheese and butter: 370 calories
- White bread, tuna in oil, egg and mayonnaise: 315 calories
- 1 dessert plate: 550 calories.
The light ones:
- Wholemeal bread, tuna fish, egg and tomatoes: 255 calories
- French bread, ham, cheese and tomatoes, no dressing: 250 calories
- Whole-grain bread, tenderloin, tomato and light mayonnaise: 225 calories
- The alternative? Squid Provencal style. Or a portion of radishes, but shared by three.