6 vacationer’s rules. Rest and lose weight – Dietetics – Articles |

1. Plan ahead

If you plan your vacation in advance, you know where you will be staying and under what conditions. If you will be enjoying restaurant meals at lunchtime, do a little research before you leave. Look for places where you can find healthy, nutritious meals. It is also worth taking advantage of the premises with regional cuisine. Additionally, it will be an interesting culinary experience for you. However, avoid fast food and fast food restaurants. 

If you are staying in a place where you will have access to the kitchen, think about what you will be able to prepare there. Make at least an outline of healthy and valuable meals. Remember to they were rich in vegetables and contained wholesome protein. There should also be fruit, fish, lean dairy products, whole grains and lean meat.

2. Pack some snacks

They will be useful especially during your travels. Pack in a bag dark bread sandwiches, crispbread or rice waffles, vegetables, fruit and nuts. Delicacies are worth dividing in bags into small portions ‘at a time’. It can be, for example, a handful of almonds. Thanks to this, even if you eat mechanically, an empty package will stop you. This will allow you to reflect for a moment that you just ate 200 calories. Thus, you will avoid eating a lot of energy involuntarily, and at the same time you will have food at hand, so you will not be tempted by caloric snacks at the gas station. 

3. Pay attention to the portions

Often in restaurants, the portion is large and sufficient for two people. Remember to eat slowly, chewing each bite thoroughly and finish before you fill your belly to the brim. You can take what’s left with you to the hotel. However, before you choose what you will eat, check what is under the name of the dish. Ask the waiter:

• how it was prepared, with what products, what is included in the meal, is there any sauce, mayonnaise, fries, etc.
• ask for a portion of boiled vegetables or a salad instead of noodles or fried potatoes,
• ask for the sauce or dressing to be served in a separate vessel, thanks to which you will have control over the portion you eat,
• if bread is served with the chosen dish, ask for it to be wholegrain.

4. Watch what you drink

It is easy to reach for cold lemonade or other sweetened drinks, especially when it is pouring heat from the sky. Remember, however, that such a drink will quench your thirst for a short time and provide a large amount of calories. It’s best to always have it with you a bottle of water. 

What about alcohol? On the beach or in a bar, it is as caloric as when drunk at home. Therefore, avoid refreshing yourself with cold beer frequently. However, if you drink a small beer every few days or a glass of dry wine, you should not feel guilty. However, give up sweet drinks and vodka.

5. Get moving

Are you going to the seaside? Cool, you can swim. Are you going to the SPA? Cool, there’s definitely a pool and gym there. Are you going to the mountains? Great, you can go hiking with the poles. You can find a way to spend your free time actively in almost every place. Don’t let gyms, swimming pools, hiking and biking trails go to waste! Ultimately, you can always choose stairs instead of an elevator.

6. Grill, bake, but do not fry

If you spend your vacation on the plot, you will surely be eager to prepare a meal together every evening. It is worth preparing a barbecue or a fire then. This is a great opportunity to cook something valuable. You can bake vegetables wrapped in foil in the fire (next to potatoes, you can do the same with beetroot, carrot or celery), and in the case of grill, prepare vegetables or fish. You are basically only limited by your imagination! However, if you do not know how to start, check out our suggestions for healthy grilled dishes.