Mangiare sano sotto l’ombrellone è più facile di quanto si creda: innanzitutto è necessario armarsi di borsa frigo e contenitori di plastica richiudibili, poi bisogna procurarsi gli ingredienti giusti. Indispensabili sono i vegetali di colore verde, rosso e arancione, perché forniscono vitamine e antiossidanti; queste formidabili sostanze proteggono l’organismo dal caldo e dall’azione nociva dei raggi solari e vengono maggiormente assorbite se condite con oli vegetali ricchi di vitamina E, un potente antiossidante.
Con pomodori, cetrioli, lattuga, carote, sedano, valeriana e peperoni, per esempio, si possono realizzare insalatone amiche della linea, semplicemente aggiungendo una porzione di proteine. Si può scegliere tra uno di questi cibi: 80 g. di tonno al naturale, 100 g. di fesa di pollo o di tacchino ai ferri tagliata a pezzetti, 100 g. di polpo lessato, oppure un uovo sodo.
Per il condimento, una buona idea sarebbe quella di preparare a casa una miscela con due cucchiai di olio extravergine d’oliva, un pizzico di sale e qualche goccia di aceto o di limone e conservarlo in un piccolo contenitore ermetico; una volta in spiaggia, basterà agitarlo e versarlo sugli ingredienti. Per assicurarsi l’energia fornita dai carboidrati, potrete completare il pasto con un panino.
Una valida alternativa alle insalatone sono i piatti unici a base di riso, farro o pasta corta; le porzioni ideali sono 70 g. per la pasta e 50 g. per il riso, da arricchire con mix di verdure già pronti oppure fatti in casa. Per quanto riguarda la frutta, l’ideale sono quelle più ricche di acqua: anguria e melone, ma anche pesche e albicocche. Infine, sotto il solleone, ricordate di bere almeno 1-2 litri d’acqua o tè o tisane al giorno.
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