With the arrival of summer, vacations and beach weekends are just around the corner and with them some changes in routines and also in diet!

During the holidays, inevitably, food tends to change – changing schedules, days at the beach, possible difficulty or lack of desire to cook on the part of parents, and the greater frequency of meals eaten outside lead to this.

During the holidays it is normal for “extras” such as the Berlin ball or ice cream to appear more often, more “quick” meals based on sandwiches or wraps and even more meals out – which for children often means “steak or hamburger with French fries!".

Of course, it's part of leaving your routines a little and knowing how to make your diet more flexible in these situations, however, with some care and adjustments, this doesn't mean losing quality, nor eating a less nutritious diet throughout the summer!

So what to do?

The best way to avoid recurring excesses is to adopt the habit of taking a lunch box to the beach with healthy, nutritious and hydrating snacks for the whole family!

This way we will prevent children from going long periods without eating and we will have much more positive control over food choices on beach days!

Practical and healthy alternatives to pack in your lunch box on beach days :

- Assorted fresh fruits

Bet on summer fruits!

Whether melon, watermelon, peach, grapes… all options are valid!

In addition to being rich in vitamins and minerals, the fruit will also contribute to hydration, which is so necessary on hot summer days!

- Fruit purees

Natural fruit should always be the preferred option, but as an alternative or complement, fruit purees are also a practical and healthy option (taking care to always choose versions without added sugar).

Children love it and it suits all ages.

- Boiled eggs

Rich in protein and very easy to transport, boiled eggs are an excellent snack option.

On beach days, sometimes meat or fish may be less present, so including eggs in snacks or as a complement to a beach lunch is a great way to guarantee the recommended dose of protein.

- Mini cheeses

They can be eaten plain, with fruit or even some crackers. They are a fun and practical way to include dairy products on your beach days.

- Vegetable sticks such as carrots, cucumbers or even peppers and cherry tomatoes

Sometimes we have the idea that children don't eat vegetables outside of soup or on their plates, but try starting to include vegetable sticks and/or cherry tomatoes in beach snacks and you will be surprised!

Like fruit, they are an option very rich in vitamins and minerals, and also contribute to hydration!

- Sandwiches or wraps

Whenever possible, opt for wholemeal bread or wrap and try to include a source of protein and some vegetables!

Good options are homemade tuna or chicken paste (made with cottage cheese or quark), boiled egg, turkey or chicken breast, mozzarella cheese with lettuce, carrots and/or tomatoes!

- Packets of mini corn pies

Instead of fried and salty snacks like chips and French fries, opt for packets of mini corn pies!

Children love them and they are an incomparably healthier option!

- Yogurts

As long as it is well refrigerated, yogurt is a valid option to take to the beach! Whether solid or liquid, in addition to being practical, they are nutritious and healthy snacks!

- Water!

In addition to snacks, never forget water!

It’s essential to remind children to drink water throughout the day!

Remember if!

Make healthy beach snacks a habit for your children, but also for their parents!

What children see us eating is what they will want!

Therefore, making healthy snacks takes care of the whole family and is the most important thing and everyone wins!

Article by Mariana Abecasis nutritionist