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Menu during the vacation
Table of Contents
1. Eating during travel
The main nutritional strategy during travel is to minimize discomfort resulting from limited access to favorite products, changes in daily routine and meal times. The key to success is planning and preparing meals before travel or relying on known product alternatives if the trip lasts longer than two days. Carbohydrates are an important part of every meal. We rely on the following products: brown rice, wild rice, durum and whole grain pasta, buckwheat, millet, bulgur, oatmeal, quinoa, potatoes, sweet potatoes, products made from whole grain flour (bread, pancakes, flatbreads). Good sources of protein are lean meats, poultry, fish, seafood, eggs, dairy products, legumes and nuts. Healthy fats should be present in every meal. It is worth using seafood, plant oils (canola, flaxseed, olive oil), seeds, nuts, nut butter. Vitamins, minerals and antioxidants from vegetables and fruits should be present in every meal. The choice depends on individual preferences. Gastrointestinal problems are common during travel, especially during international travel. It is important to follow hygiene and safety rules during meal preparation, store meals in containers with cooling elements or in portable refrigerators, which reduces the risk of infections and diseases.2. Healthy nutritional practices
During the holiday season, do not forget the basics of nutrition, eating regular meals, having breakfast, and staying properly hydrated. The first meal should be taken within an hour of waking up. A balanced breakfast will provide energy for activities in the second half of the day and reduce the desire for extra snacks. Breakfast should consist of various product groups - the more diverse the ingredients, the better. It should include vegetables, fruits, bread, dairy products, eggs, meat products, legumes, and a healthy portion of fats. Remember that skipping breakfast has a negative impact on the daily requirement for nutrients. The next serving of food should be taken 3-4 hours after the previous one. The number of meals should be adjusted according to the goal, in a standard healthy diet, 3 main meals and 2 snacks should be included. People who do not want to worry about their diet during the holiday season can take 4 meals, but regularity should be taken into account. It is also important to stay hydrated and ensure that you always have a bottle of water nearby. There are several hydration strategies. The European Food Safety Authority estimates the daily fluid requirement, i.e., the overall amount of water from beverages and food, at around 2 l for women and around 2.5 l for men (with moderate physical activity and in moderate environmental conditions). In terms of body weight, this is: 30-45 ml/kg body weight, e.g., 70 kg \\* 30 ml = 2100 ml. In addition, losses of fluid during activity should be compensated for and alcohol consumption should be monitored. Alcoholic beverages provide empty calories and can lead to overeating.3. Consumption of meals in eateries
Consuming meals in an eatery does not necessarily have to negatively impact your diet. It is crucial to adopt a smart eating strategy – planning, considering the menu, and selecting meals wisely. The majority of eateries make their menus available online, so you can check them before visiting the eatery. When ordering, the most crucial aspect is reasoning. It is essential to choose healthy products from different food groups, such as lean meats, low-fat dairy products, fruits, vegetables, and whole-grain products. Ordering a freshly prepared salad with grilled or roasted chicken, legumes, fish, or seafood is beneficial. These products provide proteins, fiber, and other nutrients. Moreover, it is vital to control meal portions and consume standard amounts that align with the dietary guidelines. Emotions during vacations can lead to an increase in standard meal portions, especially when consuming them in an eatery that serves meals in the form of a buffet. In the vacation frenzy, plates are filled to the brim. Meal portions increase for both children and adults. Therefore, it is essential to remember the appropriate meal portion and avoid overeating. It is also crucial to remember side dishes such as salads, baked potatoes, or fruits. These products enhance the nutritional value of the dish. Being an informed and assertive consumer is also essential, not being afraid to ask questions about the ingredients and preparation of the dish. Eating slowly is essential, as it takes 20 minutes for the brain to receive information about satiety. If you eat a meal quickly, you often consume larger amounts of food. Slower eating can help reduce the risk of overeating. You should leave the table when you feel full, not overstuffed. Many eateries serve large portions, sometimes enough for two or even three people. It is worth considering the size of the meal, calculating the average gram weight - such information can be found in the menu, you can also ask the staff. It is worth choosing smaller portions, and taking leftovers home to consume at the next meal. Another solution is to order a small soup or salad and an appetizer instead of a main course.4. Indulge in a healthy snack
It is important to remember that they should mainly consist of natural and unprocessed ingredients. Unfortunately, most of the sweets available on the market provide a range of unnecessary substances. These include refined sugars, trans fats, and many flavor enhancers and additives designed to enhance the flavor values of the product. Therefore, when choosing a ready-made product, it is advisable to follow the ingredient list and choose those with the shortest list. If someone decides to prepare a sweet snack on their own, they should base it on natural products such as fresh or dried fruits, puddings, buckwheat porridge, sorbets, fruit or fruit-vegetable cocktails.5. Summary
The holiday period is a time to unwind, explore new locations and customs, even by sampling diverse dishes. By adhering to simple dietary rules, one can enjoy a pleasant time with family and acquaintances, without fretting about extra pounds. A mild deviation from the diet will not negatively impact the goal, but a few days of it unfortunately can. In selecting meals, beverages, and snacks, sound judgement should be exercised. Introducing physical activity in the form of walks, water sports, cycling, and team sports will aid in maintaining weight.
