Let's open the beach bar catalog together and study the suggested options for good nutrition, even on vacation days!
What food options are usually offered at a beach bar? Is there anything that can fit into the diet so we can continue our good eating habits? What is the composition of the dishes on the list? Let's build a diet on the sunbed.
Menu
Cretan Dakos: The portion usually consists of 2 or 4 rusks (about 80g), 2 grated tomatoes, and xynomyzithra or feta cheese. Xynomyzithra is a low-fat cheese, around 16-20%, while feta ranges from 21%-26%. This dish includes a nutritional triad, consisting of carbohydrates (rusks), protein (cheese), and vegetables (tomato). It's a myth that tomato makes you gain weight—it just has a few more calories than other green vegetables, which is negligible in a balanced diet. The olive oil in the dish varies but can be about 2-3 tablespoons. It is an excellent choice as a main meal (in which case you eat the whole portion) or as a snack (in which case you can share it with your friends).
Fredo Espresso: Coffee is a typical nutritional choice since it gives us pleasure without providing energy, as long as we don’t add sugar or milk. It's a good choice if you want a drink on the beach, but it’s better not to use it as a means of hunger control, especially if your next meal is many hours away. For example, if it’s 12:00, you’re hungry, and you know you won't eat again until 18:00 at the tavern, try to combine it with a small snack. Coffee isn’t very hydrating, so you’ll need to order a bottle of water to quench your thirst.
Fruit Juice: This is not a dietary choice, and I do not recommend it. Juices contain the sugars of the fruit they’re made from, while the fiber is discarded. However, it is the fiber that contributes to satiety. Instead, opt for a smoothie, ideally fortified with protein, such as protein powder, milk, or yogurt, for better satiety. Alternatively, you can have a fruit salad or yogurt with fruit.
Club Sandwich: There is a huge variety of club sandwiches nowadays. A serving can contain 3 slices of bread, 2 pieces of bacon, 2-3 slices of turkey, 1-2 slices of cheese, 1 tablespoon of mayonnaise, butter for toasting the bread, and some vegetables (e.g., tomato, lettuce). One portion can be eaten as a main meal or as a snack shared between two or more people. It’s a good choice for something a little different since you are on holiday. It contains a nutritional triad that promotes satiety.
Beer: It is an extremely refreshing choice for summer, as it doesn’t contain caffeine like coffee or tea and leads to mild relaxation due to the alcohol content. Its alcohol content ranges from 3-6%, making it a very light drink. However, it’s good to remember that 330 mL of beer is equivalent, calorie-wise, to consuming about 2 slices of 30g bread.
Piña Colada: For those who want to have more fun (!) there are various alternatives to cocktails. Cocktails are drinks that contain a combination of alcohol along with syrups, fruit juices, and soft drinks. For this reason, their calorie content can vary between 300-500 calories or more. Calories alone might not mean much to you, but I’ll help you: A Piña Colada has about 450 calories, which is like eating a plate of spaghetti with one spoonful of minced meat! Anyone who wants to indulge once in a while should focus on enjoying the drink with a calm and, above all, conscious attitude.
Greek Salad: A choice rich in vitamins, fiber, and water. It forms a nutritional triad, with vegetables, feta cheese, and bread on the side. The feta typically amounts to 150g, and the olive oil to 4 tablespoons. It might also contain olives, which are considered fat. With all these ingredients, a greek salad can contain up to 750 calories, as it includes 4-5 servings. Bread wasn’t counted. This applies to many salads that we think of as "low-calorie" or "light" options. The ideal choice is to share your salad with someone and enjoy it with bread.
Ice Cream: Ice cream is probably the most nutritious and complete dessert as, if it is of good quality, it contains proteins, fats, and carbohydrates. Of course, you can enjoy it sometimes on the beach, with a conscious attitude.
Omelet: A choice for those who are hungry and want to feel full, but also for those attending the gym who want to keep their protein intake high. It can be plain or special for more flavor. If you are on a diet, you can eat it plain. If you are working on improving eating habits, you will need to combine it with some carbohydrates and vegetables or fruit.
Chips: Okay, they are fine. For nutrients or satiety, it’s not the best choice. Better to choose fruits and nuts or a regular meal.
A portion of Pork Chop: Yes! Since you'll be lounging on the beach all day, instead of overeating at dinner, you can have your meals at the beach. A normal portion is an ideal choice if you feel hungry. Satisfying hunger with regular food reduces the likelihood of snacking or overeating later in the day. So why not?
The nutritional choices you make depend on your nutritional goals. Foods are nothing more than materials with specific actions for the body, and everything can fit into our diet unless there is a specific clinical problem or a different focus during our sessions. The more we study food with an open mind, the more we empower our NQ—the unique nutritional intelligence we all possess. This makes us more decisive and confident about our food choices. Enjoy your summer!
Other articles you may be interested in: