Healthy snacks to take you to the pool (and keep michelines at bay)

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Summer leads to a change in routines at a general level. Holidays, more hours of light, free time and high temperatures ... With the heat the long days of pool and beach multiply and our diet can suffer alterations. Who has not heard that "water is hungry"? Swimming and water activities increase caloric expenditure, among other reasons, and the desire to peck as well . To avoid neglecting health, choose snacks well.

"Although we are on vacation or at a leisure time and it is time to make concessions with our diet, we can not lose the north. We need to know how to choose snacks that are attractive, appetizing but that respect adequate food . But it is not all about counting calories, we also have to take hydration into account, since high temperatures cause us to lose fluids and electrolytes, which must be replenished. For this purpose, both drinking liquids and food are used, "explains Luis Alberto Zamora, member of the board of directors of the Official College of Dietitians-Nutritionists of Madrid.

Although the temptations of the summer period such as ice cream and sugary drinks, along with the traditional beer or the bag of potatoes, do not make it easy, try to avoid excesses. Beyond the increase in michelines and their reflection on the scale, abusing this type of food can have undesirable effects. " The excesses of salt, fats and sugars are thirsty . And a lot. Who has not eaten a well-laden sugar ice cream and then thirsty? With thirst increases the risk of dehydration and, with it, suffer a blow of heat, "says Zamora.

On the other hand , alcohol , "far from hydrating, dehydrates. The best example is beer, which, although cool and seems to eliminate heat, makes us go to the bathroom to urinate more frequently for its diuretic effect. And there we are losing water, which we need to replace. If this replacement is done again with beer, we enter a vicious circle that can end up again in a heat stroke by dehydration, "adds the expert.

KNOW CHOOSE

In summer it is usual to eat less, but more frequently. Even "some studies speak of approximately 72% of Spaniards changing their habits during this season . And not only for eating less, but also for eating foods with higher caloric density," says the dietitian-nutritionist.

It's not about continually rejecting ice cream, tapas, etc. or not eating out, just that they are sporadic concessions. "Making the four or five meals a day that we make during the year and not forgetting food groups such as fruits or whole grains are the first steps to not deviate much from a healthy diet," says Zamora.

The specialist suggests for those meals that are carried out outside the home, start with a first dish based on vegetables with simple and low fat elaborations such as gazpachos, salmorejos, grilled vegetables, salads . The second may consist of some meat, fish or legumes . "Preferably lean, and with preparations such as roasted, grilled or grilled. Seafood is also good options because they are low in calories. Of course, be careful because they are usually very high in cholesterol or purines, responsible for raising the uric acid, "he advises.

Desserts, fruit, but "if you still feel like ice cream, eat it . Once in a while it doesn't mean a great drama for food. But one, not one every day or at every meal. Preferably sorbets or those that are made of ice, and of normal sizes. Flee from the XL formats or the big glasses adorned with toppings of all kinds. Remember, what you don't buy, you don't eat, "he proposes.

With this in mind, Luis Alberto Zamora proposes a series of examples of healthy snacks for beach and pool days:

THE CLASSICS

Fresh fruit. If you ask any nutritionist the first thing that he will recommend is that you bring fresh fruit, washed and even already cut. Of course, if we have cut it, always in a refrigerator, with enough ice to keep the cold, and placing the refrigerator in the shade.

The fruit, in addition to being low in calories, provides nutrients such as fiber, vitamins, minerals and lots of water. Many of them, such as vitamin C, A or E, or minerals such as magnesium and zinc, with a very high antioxidant potential. Something that is indispensable since, the sun's ultraviolet rays, in addition to getting brown, also generate photoaging of the skin through the creation of oxidizing radicals. Of course, eating watermelon, melon or the fruit you most want, does not mean that we can forget the sunscreen. It helps but it doesn't make us immune to the sun.

Roasted dried fruits without salt. Another food "nutrition friendly". Although higher in calories than fruits, their high satiating power, and their contribution of heart-healthy fats make them a very healthy snack. Hazelnuts, cashews, almonds or walnuts are good options. Of course, better toasted than fried, so we avoid extra fat and unnecessary calories, and without salt. Both because excess salt is associated with a higher blood pressure, as well as to avoid aggravating thirst, and with it, the risk of dehydration and heat stroke.

Try to mix them with dried fruit such as dried apricots, dates or raisins to give extra flavor and vitamins, making a snack of the most complete there is.

Flavored water. Not everything is eating, we also feel like drinking. And although water always has to be the liquid par excellence, it is true that summer, leisure and rest invite us to consume other types of drinks with more flavor. But sugary sodas or alcohol are not great allies for these days, both because of their excess sugar, and because alcohol accelerates dehydration, and contains gas, which many times I could feel worse when it is hotter.

Flavored water is a good option with very few or no calories. Although it will always be better if you do it at home. Mix water with juice of a lemon, orange, peppermint, or cut fruits. And if the body asks for a little more sweetness, add a little stevia.

THE EXOTICS

Edamames Tired of "the usual"? Try to prepare edamames at home with a little salt, or sweet pepper (or spicy). Simply boil them for a few minutes, season them to taste and put them in a lunch box. These soybean seed pods, which have become so viral thanks to the "realfoding" movement, are very rich in protein, iron and calcium, as well as moderate in calories. They contain neither gluten nor cholesterol.

Hummus. Forget about nachos with cheddar cheese sauce that give us excess calories, salt, saturated fats and sugars. If yours is "dippear" try this dish of Moroccan cuisine famous throughout the world. Based on chickpeas, sesame, garlic, lemon juice and olive oil, it is one of the healthiest snacks for dipping.

In addition to being very rich in proteins that will help us feel satiated before, its content in minerals such as iron, potassium, calcium or magnesium, and vitamins of group B make it a dish that helps protect a multitude of organs in our body.

Celery and carrot sticks. How do we wet the humus? With some crudités that are easy to prepare, peel, cut. In addition to refreshing and providing fiber, its vitamin content, such as vitamin A, and antioxidants such as carotenes, make it the perfect ally to achieve a healthier and more lasting brown.

If humus is not your thing, try combining them with a homemade sour yogurt sauce, and give a different touch, providing vitamin D and calcium to your mid-morning or mid-afternoon.

THE GOURMET

Jelly Easy to prepare and with many possibilities. If you want to get a texture more similar to "mousse", try replacing the water with a natural liquid yogurt without sugar. In addition to the gelatin proteins, which is practically what it brings, you will add the nutrients from the dairy.

And if you want to curl the curl and provide those vitamins and minerals we have talked about that help us protect the skin and replenish electrolytes, add pieces of fruit or nuts. Imagination is the only limit when it comes to experimenting to bring the most "chic" snack of the entire coast.

Pickles Although we have always known them as pickles, this Anglo-Saxon term is all the rage among the most foodies. So if you are one of those who prefer strong emotions, pickled vegetables are your allies. Especially if you open the focus a little and see beyond the olives, pickles and scallions.

Lettuce, radishes, ginger, cabbage ... The list is very wide to choose what to take each day. In addition to being low or moderate in calories, being fermented gives us probiotics, highly recommended to regulate intestinal transit and take care of our flora.

Vegetable Tabbouleh If you are one of those who says that the saying that "the pool is hungry", mid-morning you need something more forceful, but you give up eating when it comes time to open the "tuppers" with tortillas and breaded fillets, the tabouleh is your choice.

This typical salad of Arab cuisine based on wheat semolina and fresh vegetables, is rich in fiber and vitamins of group B, in addition to low fat. One of the healthiest ways to fill the stomach without worrying about the michelines.

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