Beach or mountain: the advice of our dietician. It's summer, and blowing on the beach or hiking in the mountains will be the main activities of this holiday. So continue to have good eating habits, without giving in to the pitfalls of summer! So, whether on the beach or in the mountains, here are some tips and recipes for a balanced diet in summer.

A Balanced Diet on Vacation, it's easy!
A Balanced Diet on Vacation, it's easy!

At the beach, I eat Light but Balanced!

Do not succumb to the chips and sandwiches calories: whether lying on his towel or active on the beach, a healthy meal and light will always be welcome! Salads made from whole starch, vegetables, and fruit are the key to a balanced diet rich in nutrients. Carbohydrates, proteins, vitamins, minerals ... You can eat varied and fresh even by combining all the necessary contributions during a meal!

Did you know that certain foods played a role in speeding up tanning? Indeed, beta-carotene and antioxidants are contained in several fruits and colorful seasonal vegetables (melon, tomatoes, peppers, watermelon ...).

In addition, remember to hydrate regularly, the minimum amount being 1.5 L of water per day, always have a bottle of water with you. Indeed, the risk of dehydration is higher in times of big heat! Forget soft drinks like sodas and syrup, too caloric and that will not hydrate you. In addition, to complete a balanced diet on vacation, do not forget to practice a sports activity: doing some simple exercises on the beach is not so difficult!

Here are some simple recipes to prepare for your picnics at the beach:


  • - Concerning salads, prefer them with potato, rice or pasta rich in slow sugars to satiate you in the afternoon ... All complemented with tomatoes, peppers or cucumber and feta! Do not forget to season your salad with a touch of salt and a little balsamic sauce.
  • - To refresh yourself, think of melon or watermelon which are waterlogged and bring only 40 kcal / 100 g.
  • - A strawberry salad will allow you to finish your meal on a fresh and fruity tip. Season with lemon juice and a few slices of grapefruit. Also, opt for fruit skewers that are always appreciated for a balanced diet at the beach.




In the mountains, carbohydrates are my friends!

In mountain or plain, food and drink are essential! On one side for the performance, but also to better enjoy the mountain. A full of starchy food is certainly necessary for mountain food, but we must not forget the proteins and lipids! Here is an idea of the proportions of carbohydrates, lipids, and proteins to take into account:


  • - 60% of carbohydrates: pasta, rice, bread, cereals ... The slow sugars will be stored directly in your muscles and in your liver to be used during an effort. However, fast sugars (such as fruits) should not be overlooked, which will be effective more quickly.
  • - 25% fat: it's your fuel, it does not bring you power, but endurance. Indeed, lipids bring you energy provided you have enough oxygen in the blood: they can be exploited if you walk slowly and long.
  • - 15% protein: we are not used to eating in the mountains, and yet, to continue to have a balanced diet, proteins (egg, fish, meat) are needed! They prevent muscles from losing power and strength.


Do not forget to hydrate yourself in the mountains, it's the same rule as on the beach: you have to drink before you're thirsty! Take with you a bottle of water or an electrolyte-based drink.

During your hikes, therefore, prefer oleaginous fruit nuts or hazelnuts (composed of unsaturated fats), cereal bars (rich in slow sugars), as well as proteins (hard-boiled eggs or cheese) and vitamins. Here are some examples of recipes for your mountain picnics:


  • - Cake with summer vegetables: after preparing the base of your cake with 5 eggs beaten in 250 g flour, a packet of yeast, 10 cl oil and 15 cl of milk, add the vegetables of the sun: a zucchini and an eggplant back in a pan, and 150 g of dried tomatoes. Add a whole log of goat cheese. The advantage of cake in the mountains is that it can be stored and transported easily.
  • - Chicken sandwich: between two slices of whole-wheat bread seasoned with a lemon fillet, add a few lettuce leaves and tomato slices, then put chicken fillets all accompanied by a knob of butter.


And above all, enjoy your summer!