What Should Children Eat at the Beach?

Why is a day at the beach different from an average day?

A day at the beach or pool is one of the most enjoyable activities on a hot summer day. Children are usually very active: they swim, go down slides and run around. As a result, they sweat considerably, even if it is less noticeable while they are in the water. Their day is filled with excitement, and their usual routine changes as well.

Children may not feel hungry, but when they do, the smells and selection at beachside food stands can be very tempting. We should not expect them to eat as much as they would on an ordinary day at home, nor should we expect them to avoid all the popular foods and drinks associated with a day at the beach. Let’s look at the most important things to keep in mind.

Adequate hydration is the top priority

On hot summer days, it is essential to ensure that children drink enough fluids. They often forget to drink while they are busy playing, so remind younger children regularly and offer them drinks frequently. Do not wait until they feel noticeably thirsty.

Water should be their main source of hydration. Chilled fruit teas with a low sugar content, diluted fruit juices and lemonade can also be good choices. Fruit with a high water content, such as watermelon, also contributes to hydration.

Sugary carbonated soft drinks, syrups and popular slush drinks, however, do not quench thirst effectively and can add a significant number of extra calories.

How should we choose from the beachside food stand?

There are two reasons to be cautious with sugary, oily and fatty beach foods: they are high in calories and can be difficult to digest. This does not mean that a lángos, a traditional Hungarian fried flatbread, or a pancake for dessert cannot be enjoyed during a day at the beach.

To help prevent weight gain during the holiday and avoid stomach aches at the beach or afterwards, moderation is key. Portions of foods such as lángos or pizza can be divided and shared, while different treats can be spread out across the days of the holiday.

Hake is a white fish and a good source of protein, but try pairing it with pickled vegetables rather than only with French fries. Hungarian fermented pickles are a probiotic food and are in season during the summer. Hamburgers can be complemented with vegetables and pickles. Grilled meat, a gyros plate with vegetables and boiled corn on the cob can also be part of a balanced day when eaten in moderation.

It is a good idea to supplement the local selection with vegetables and fruit brought from home. Ice cream is not the enemy either: do not ban it or turn it into a subject of negotiation. Instead, agree on clear rules in advance about when and how much the child may have, and follow these rules consistently.

What food and drinks should we bring from home?

Bringing food from home has several advantages: it is less expensive, more predictable and safer for children with food allergies.

You can pack a sandwich or make it more exciting by wrapping the fillings in a wholegrain tortilla. Add some lettuce or serve it with vegetable sticks. Children often enjoy compartment lunch boxes filled with a variety of snacks, such as fruit, nuts and seeds, plain popcorn, puffed snacks, biscuits or cheese, depending on their age.

Food safety is particularly important during the summer

It is best to wash and cut up fruit at home before setting off. Keep food containers and bottles securely closed to protect them from ants, flies and wasps.

Dairy products, mayonnaise and cold cuts are among the foods that spoil most quickly. If you bring any of these, proper refrigeration is particularly important, and they should be eaten as early as possible during the day. It is also best to avoid foods and snacks that melt easily, such as chocolate and chocolate bars.

Place food in a cool bag with enough ice packs, as it may begin to spoil within just a few hours. Always keep the cool bag in the shade. If any food looks, smells or tastes suspicious, it is safer not to eat it.

Beachside food stands generally serve freshly cooked meals. Avoid easily perishable options such as mayonnaise-based salads and sauces during hot weather. Only purchase ice cream and ice lollies from properly functioning freezers.

Children are also more vulnerable to the effects of foodborne infections. Washing hands before eating remains essential at the beach or pool as well.

Beach bag checklist: food and drinks

Cool bag, ice packs, sealable food containers or small bags
Reusable water bottle and, if needed, a cup
Water, including enough for the journey home; optionally, lightly sweetened chilled fruit tea or lemonade
Prepared fruit in a container, such as apples, grapes, peaches or watermelon, with a small fork or spoon if needed
Vegetable sticks
A sandwich or wrap
Snacks in a small container, such as puffed millet, plain popcorn, nuts or seeds, depending on the child’s age
Napkins, wet wipes and hand sanitiser