Summer is a period full of nutritional temptations. It's hard to resist ice cream, waffles and other treats as you stroll down the busy promenade. Long evenings are perfect for meeting friends over the grill. Holiday snacks do not have to be fattening. Meet the summer caloric traps and learn to replace them with he althy and tasty alternatives.
In summer it is easy to fall into the trap of caloric snacks. You don't have to give up all the delicacies. However, choose dietary alternatives and enjoy the taste without worrying about your he alth and unnecessary kilograms.
Delicacies on the promenade
Ice cream, ice cream, ice cream … Italian, curly, knob, with topping and sprinkles. An inconspicuous dessert can become a real caloric bomb. When you want to cool down a bit, choose a fruit sorbet.A scoop of raspberry sorbet is about 65 kcal ,while an ice cream dessert with dried fruit and whipped cream - 340 kcal ! Avoid, however, sorbets sweetened with a large amount of sugar, and such are often currant, gooseberry or cherry sorbets (a real sorbet should consist of only fruits).
You will also be fine from one waffle a week, of course if you choose the light version. Waffles with fresh fruit taste as good as those with whipped cream and frużelina, and they won't stick to your hips.
Fried fish and chips are one of the most popular resort dishes. Instead of french fries, choosebaked potatoes . More and more places also offerbaked fishorgrilled . For this colorful salad and we have a delicious, wholesome dish.
Beer is also a tricky drink. It is very calorific,a half-liter mug provides as much as 380 kcal . In addition, it increases the appetite for expressive-tasting (usually fatty and s alty) snacks. The body has trouble noticing the calories in drinks. Even though you will provide a lot of them, you will not feel satiated. Instead of beer, it is better to drinkdry red wine .A glass of wine is 80 kcal . We will also provide valuable antioxidants for your he alth.
What to eat on the beach?
When going for a full-day sunbathing, do not forget to take something to eat with you. Of course, the presence of booths and eating places, and even vendors circling among beach-goers' towels, will not let anyone go hungry. However, theirthe offer is not the he althiest. Usually we can buy ice cream, fries and popcorn. Take care of your and your children's he alth and prepare he althy, nutritious snacks in advance that will provide energy for playing on the beach.
First, remember about the fruit. A great option issliced watermelon or melon . These watery fruits are wonderfully refreshing and taste delicious. It's best if you can keep them in a refrigerator. Then they will not lose shape all day long and cool the body warmed by the sun. Harder fruits likeapples ,pearsorbananasare also a good solution. You can conveniently take vegetables cut into sticks to the beach, e.g.carrot ,radishorpepper .
Do you like to crunch and often reach into the packaging with your hand? Chips come to mind first, but they're not the only choice!Dried slices of carrots, beets or zucchini in spicescan be bought in the store or prepared by yourself. They contain practically no s alt, are not soaked in fat during frying and have not been heat treated, so they are still rich in vitamins and minerals. Only benefits. And they taste delicious.
Do you prefer classic snacks? Bet ons alt-free nutsanddried fruit , which are a he althy source of energy. Also, don't forget aboutsandwiches . A day spent in the sun and in the water requires a solid dose of energy. Prepare wholemeal bread sandwiches with a portion of vegetables and high-quality sausage or cheese. Avoid foods that can spoil at high temperatures. Butter or cottage cheese won't do the best.
Remember to drink water! In hot weather, the body needs a minimum of two liters of fluid to function properly. The best way to hydrate yourself is a natural isotonic drink: add a pinch of s alt, a teaspoon of honey and lemon juice to a 1.5 liter bottle of still water. Clean water will also be a great solution. Avoid sugary sodas, which not only increase your thirst but also dehydrate your body cells due to the high sugar concentration.
He althy grilling
Grilling meetings are associated with sizzling sausage and marinated pork neck. Unfortunately, these delicacies cannot be called dietary. What to eat so that a grilled meal does not ruin the weight loss effects?
Chooselean meats . Replace the pork neck with a chicken or turkey breast. Marinate it in spices beforehand and leave it in the refrigerator overnight. Avoid ready-made spice mixes because of their high s alt content, as well as sodium glutamate and benzoate. You can also buysausages fromchicken meat(up to 93% breast fillet in the composition) instead of pork.
A bit more preparation is neededskewers , but they taste great. Compose them with poultry meat, peppers, onions, mushrooms and zucchini. Zucchini, cut into 1 cm slices, marinated in olive oil and grilled garlic, is very tasty. Remember to grill in trays or aluminum foil. The whole process will take a little longer to avoid carcinogens that are produced during grilling and penetrate the food.
Calorie snacks and their he althier alternatives
| Caloric traps | He althier alternatives | ||
| Ice cream dessert with dried fruits and whipped cream | 340 kcal | 3 fruit sorbet scoops | 180 kcal |
| Waffle with whipped cream and fruit | 330 kcal | Waffle with yogurt, fruit and almond flakes | 260 kcal |
| Fried fish 150 g | 260 kcal | Baked fish 150 g | 160 kcal |
| French fries 100 g | 330 kcal | Baked potatoes 100 g | 80 kcal |
| Beer 0.5 l | 380 kcal | Dry red wine (lamp) | 80 kcal |
| Hamburger | 600 kcal | Sandwich from a large wholemeal roll | 270 kcal |
| Chips 20 g | 107 kcal | Crispy carrot slices 20 g | 64 kcal |
| Carbonated drink (glass) | 100 kcal | Water (glass) | 0 kcal |
| Pork sausage | 337 kcal | Chicken sausage | 190 kcal |
| Grilled pork neck | 233 kcal | Grilled chicken breast | 92 kcal |
| Ready-made salad | 67 kcal | Self-prepared salad | 42 kcal |
How long does it take to burn calories from snacks?
|
Product name | Caloric value | Running | Swimming | Cycling | Walk |
|
Ice cream dessert with dried fruits and whipped cream | 340 kcal | 38 min | 43 min | 47 min | 2 h 16 mins |
|
3 fruit sorbet scoops | 180 kcal | 20 min | 23 min | 25 min | 1 hour 12 mins |
|
Waffle with whipped cream and fruit | 330 kcal | 37 min | 42 min | 46 min | 2 h 12 mins |
|
Waffle with yogurt, fruit and almond flakes | 260 kcal | 29 min | 33 min | 36 min | 1 h 44 min |
|
Fried fish 150 g | 260 kcal | 29 min | 33 min | 36 min | 1 h 44 min |
|
Baked fish 150 g | 160 kcal | 18 min | 20 min | 22 min | 1 hour 4 mins |
|
French fries 100 g | 330 kcal | 37 min | 42 min | 46 min | 2 h 12 mins |
|
Baked potatoes 100 g | 80 kcal | 9 min | 10 min | 11 min | 32 min |
| Beer 0.5 l | 380 kcal | 42 min | 48.5 mins | 53 min | 2 h 32 mins |
| Dry red wine (lamp) | 80 kcal | 9 min | 10 min | 11 min | 32 min |
| Hamburger | 600 kcal | 1 hour 7 mins | 1 hour 17 mins | 1 hour 24 mins | 4 hours |
| Sandwich from a large wholemeal roll | 270 kcal | 30 min | 34.5 min | 38 min | 1 hour 48 mins |
| Chips 20 g | 107 kcal | 12 min | 14 min | 15 min | 43 min |
| Crispy carrot slices 20 g | 64 kcal | 7 min | 8 min | 9 min | 26 min |
| Carbonated drink a glass | 100 kcal | 11 min | 13 min | 14 min | 40 min |
| Pork sausage | 337 kcal | 37 min | 43 min | 47 min | 2 h 15 mins |
| Chicken sausage | 190 kcal | 21 min | 24 min | 26.5 mins | 1 hour 16 mins |
| Grilled pork neck | 233 kcal | 26 min | 30 min | 32.5 mins | 1 hour 33 mins |
| Grilled chicken breast | 92 kcal | 10 min | 12 min | 13 min | 37 min |
| Ready-made salad | 67 kcal | 7.5 min | 8.5 min | 9 min | 27 min |
| Self-prepared salad | 42 kcal | 4.5 min | 5 min | 6 min | 17 min |