Healthy Menu to Take to the Beach of Pool with the Kids
To plan a summer day, it’s key that you elaborate a healthy menu to eat at the beach or at the pool. Especially when traveling with children, as it’s important to ensure a high-quality supply of essential nutrients. In addition, preparations with low microbiological risk should be considered in order to avoid unnecessary scares. Read on and take note of these suggestions!
It’s important to bear in mind that during the warmer months, more and more people leave home and travel. But this doesn’t mean that you have to give up the possibility of eating properly every day. With good dietary guidelines, you’ll be able to take care and maintain a good state of health over the years.
Ready to get cooking?
The first course of the healthy menu to take with the children to the beach
The simplest thing to consume as a first course is a wrap, as this food provides a dose of carbohydrates with a low glycemic index. In addition, you’ll need to introduce in its interior some source of protein. These nutrients are crucial to ensuring proper growth during childhood and adolescence, as evidenced by research published in the journal Nutrients.
One of the best options is a chicken avocado wrap. It’s easy to make and has proteins inside that have high biological value. They contain all the essential amino acids and also have an outstanding digestibility score. Therefore, they’ll be optimally utilized and will fulfill all their functions.
Avocado is also a source of unsaturated fatty acids and vitamin E. This last nutrient has a strong antioxidant character, so it’s key to neutralizing the formation of free radicals and preventing their subsequent accumulation in the body’s tissues. Thanks to this, many chronic and complex diseases can be prevented over the years.
As a second course, a salad
The best option for the second course of the healthy menu to have with the children at the pool or at the beach is a salad. Not only is it very refreshing, but it also guarantees a high concentration of vitamins. Among them is vitamin C, an element that has been shown to strengthen the immune system and reduce the incidence of infections.
In addition, you can always add another serving of complex carbohydrates to ensure enough energy for the whole afternoon and increase the level of physical activity. Proteins and quality fats shouldn’t be forgotten either. An example to consider is quinoa salad with canned tuna and cherry tomatoes. It’s very tasty and nutritious, as well as easy to prepare.
Foods to avoid
When thinking about a healthy menu to enjoy in the heat, you need to avoid the consumption of foods with high microbiological risk, such as raw foods. Also, it’s best to put all dishes in a thermal transport bag, with ice inside, to ensure that they’re kept cold.
In general, when high temperatures are present, it’s best to avoid eating the following foods:
- Smoked salmon
- Raw fish
- Egg-based condiments, such as mayonnaise
Dessert is a must
At the end of the meal, children will surely ask for dessert. On hot days, it’s best to eat fruit or yogurt. In any case, they can opt for a sweeter option as an occasional treat, such as ice cream.
Plan a healthy menu to go with the children to the beach or to the swimming pool
As you’ve seen, it’s easy to prepare a healthy menu in a short amount of time, guaranteeing a contribution of essential nutrients, and take it with you to the beach or to the swimming pool. After all, the most important thing is for ultra-processed foods not to appear frequently on the menu, but there’s no problem with consuming them occasionally. Finally, we must remember that if the plan is to spend the whole day under exposure to sunlight, a series of preventive measures should be taken.
It’s always essential to have natural mineral water available to maintain a good state of hydration. Likewise, protecting yourself from sunburn with a UV filter is always crucial. Take these tips into account and get ready to enjoy a beautiful summer afternoon with your children!
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Hudson, J. L., Baum, J. I., Diaz, E. C., & Børsheim, E. (2021). Dietary Protein Requirements in Children: Methods for Consideration. Nutrients, 13(5), 1554. https://doi.org/10.3390/nu13051554
- Carr, A. C., & Maggini, S. (2017). Vitamin C and Immune Function. Nutrients, 9(11), 1211. https://doi.org/10.3390/nu9111211