Did you know that in France people gain an average of 5 to 7 pounds over the summer? Even though this season heralds in some of the tastiest fruits and vegetables, we can’t help but fall for warm-weather indulgences like ice cream and alcoholic soft drinks.

You already know that nothing is forbidden on LeBootcamp: our motto is to enjoy life’s little pleasures without feeling deprived! But let’s face it, donuts and ice-cream aren’t exactly a guilt-free beach snack!

So let’s talk about some ideal summer suggestions for a day at the beach or a picnic out with family and friends:

– Vegetables to snack on (radishes, cherry tomatoes, cauliflower, carrot, cucumber…) or olives

– A simple buckwheat salad: buckwheat + vegetables of your choice: chopped peppers, tomato, cucumber

– A homemade sandwich made with wholegrain bread or a wrap: greens, tomato or cucumber slices, smoked salmon or ham, and a vegetarian dressing like soyannaise or guacamole!

– A savory tarte tatin made with tomato, zucchini, or eggplant. (You’ll love our LeBootCamp recipe for Eggplant Tarte Tatin!)

– A cold soup like a gazpacho or a cucumber yogurt soup (packed in a jar).

– A nutritious pilaf of quinoa and coral lentils

What about sweet snacks?

– Fresh fruit that travels easy like apples, bananas, apricots, cherries…

– Dried fruit: prunes, dates, figs, raisins, apricots…

– Nuts: walnuts, almonds, hazelnuts…

– Slices of homemade fruit cake: Check out my Moist Grapefruit Cake recipe in your private space!

– Fruit chips: apple, banana, kiwi…

– Compotes (in a jar or container)

– Smoothies which both hydrate and nourish

For fruits which are less easy to grab and pack, cube them in advance and take in containers: cantaloupe, watermelon, pineapple, peach – either separately or mixed as a fruit salad.

What if an ice-cream vendor catches my eye?

Well, here is a brief overview of how many calories you’ll be taking in for some common summer treats:

As you can see, if you want something refreshing and haven’t brought any of your own smart snacks along, your best bet is the sorbet, since it has the least calories.

Also, don’t forget that sweets have a lower impact on your blood sugar when integrated with a high-fiber, high-protein meal. So you’re better off enjoying an ice cream at the end of a meal rather than as a solitary afternoon snack ;-).

Now let’s talk about burning off whatever you’ve taken in! This is approximately how much you’ll need to move for your indulgence:

What about drinks?

Long exposure to the sun increases the risk of dehydration, so drink water! Reread my article “10 tips to help handle the heat”, limit sodas and fruit juices, and drink pure water – or lightly flavored if you prefer (with fresh lemon or mint, for example).

And if you don’t want to gain an ounce this summer, instead of sleeping on your beach towel, get active in the sand and sea, and snack wisely!