The first is the direct journey to the destination. What should you do to avoid being hungry on the road? As options for snacks for travelers are great:
whole washed fruits: bananas, apples, pears, apricots, peaches
Whole or sliced washed vegetables: cucumbers, carrots, celery, cherry tomatoes
boiled cereals in an airtight container: buckwheat, millet, rice, quinoa
nuts, washed and soaked for several hours (this way you will facilitate their digestibility and digestion)
Nut and dried fruit bars (note that they do not contain sugar) or homemade sweets from the same ingredients. To prepare them, you need to take 2 parts of dried fruits and 1 part of nuts, grind in a blender, and then form sweets.
Whole grain bread (buckwheat, corn, rice, rye)
baby organic fruit or vegetable puree
If you have a portable refrigerator or container with a cooling block, you can take more complex snacks with you, For example:
· Lavash rolls – place sliced cucumbers, tomatoes, homemade lentil or bean patty on a whole-grain lavash sheet. Instead of sauce, you can add avocado whipped in a blender (lightly drizzle the resulting avocado sauce with lemon juice so that it does not darken during storage). Gently roll up a sheet of pita bread into an envelope with one open end. This is a very satisfying dish that will not leave anyone indifferent and hungry.
· Fruit and berry or green smoothies – you can always use bananas as the basis of a smoothie – you will get a dessert of a creamy and thick consistency. You can add any greens, berries or fruits to bananas. And be sure to have some water. By the way, green smoothies are a great option for those who do not like to eat greens in their pure form. The greens “disguised” in smoothies are almost not felt, and you get a lot of benefits in the form of vitamins, trace elements, protein and chlorophyll.
Freshly squeezed juices are ideal for travel. We recommend invigorating mixtures, for example: orange + ginger, apple + cucumber + celery. Such juices give energy, refresh and improve digestion.
· Lentil cutlets – they are easy to make at home. You must first boil the lentils, turn it into a puree with a blender, add spices to taste (asafoetida, black pepper, turmeric, salt), a little vegetable oil and whole grain flour. You can add browned grated carrots. Mix the mass well, form cutlets and fry them in a pan without oil for 5-7 minutes on each side, or, alternatively, bake in the oven at a temperature of 180 degrees for 30-40 minutes.
Your own supplies will help you avoid looking at fast food at airports and food of unknown origin in roadside cafes. This means that you will be able to save not only the figure, but also health. By the way, do not forget to bring wet antibacterial wipes or a special spray for washing hands, vegetables and fruits.
Be sure to take water with you, plenty of water. On trips, due to dry air, we lose moisture faster, so you need to drink more to normalize the water-salt balance. In a normal state, the body needs 30 ml of water per 1 kg of body weight per day. However, this figure increases with travel. So stock up on water and drink!
The second important aspect concerns food directly on vacation. In order not to gain extra pounds, feel light and full of energy, when choosing dishes, you should be guided by some rules.
Breakfast preferably fruit – they are offered for breakfast in every hotel, especially in hot countries. If you’re into something spicier, or if you’re on a walking tour, eat oatmeal, rice, corn, or buckwheat porridge. If you are going to lie on the beach all day, fruit for breakfast is enough. By the way, you can also take fruit with you to the beach.
For lunch We recommend choosing something fairly dense. Protein must be present – for example, beans or lentils (the same falafel). Add vegetables or grilled vegetables and rice (or any other whole grain cereal) to your protein meal.
Dinner can be much lighter than lunch, stewed or baked vegetables and a little of the same legumes are enough. Greek salad is a good option.
As for desserts, it is definitely better to choose fruit ones. However, if you absolutely cannot resist some exquisite national sweet dish, take the smallest dessert possible, or share a large portion with friends. So you can enjoy the taste, while not causing significant harm to the body.
Beverages. If possible, drink freshly squeezed juices. And, of course, lots of water. Don’t forget to take bottled water with you everywhere. You can add berries or a slice of lemon to it for taste. Once again it is worth recalling that it is better to exclude alcohol – do you need health problems and blurry memories of your trip?
Fruits, herbs and vegetables bought from local markets must be washed or treated with a vinegar solution. To do this, add a couple of tablespoons of vinegar to the water and soak the products in this solution for 10-15 minutes. Then rinse with running water. Vinegar has been proven to kill 97% of all existing germs. Another option is to soak vegetables and fruits in a baking soda solution. In addition, you can use special antibacterial products for washing fruits, which are sold in organic food stores.
If you are going on a trip for a long time, do not forget to bring an immersion blender with you (why buy a smoothie when you can make your own dessert from local fruits?), as well as some products that you may not have in place (for example, you are unlikely to find buckwheat abroad) .
Do not forget about those little things that we discussed in this material. Perhaps these details will seem unimportant to you, but they largely determine your well-being and mood during your vacation.