In general, during holidays, holidays or business trips, we feel free and may want to eat many things, both because we are on the road or away from home. Sometimes we have difficulty finding alternative foods to a healthy diet, and sometimes we cannot maintain a healthy diet because we do not have portion control due to the unlimited food available in open buffets in hotels, and because we unknowingly add high-calorie foods that appear to be low-calorie to our plate. Sometimes we travel for a long time by car/bus, and if we don't take anything with us, we stop by a gas station and choose foods with low nutritional properties that will not keep us full. Sometimes, when we go to the airport, if there is a short time before our flight and we are open, we can turn to fast food products. So, how can we prevent these? Here are the answers:
Let's start the day with breakfast
Starting the day with a nutritious and high-energy breakfast prevents escapades during the day and provides long-term satiety balance. Even if the place where we will have breakfast is an open buffet, it is up to us to make it a breakfast that we will both enjoy and eat healthy. The important thing is to choose small plates in terms of portion control; cheese, boiled or scrambled eggs, plenty of greens, cucumbers, tomatoes, walnuts, almonds or hazelnuts and dried fruit (if we do not prefer it, we can choose fresh fruit or fruit juice instead) and brown bread options such as rye, whole grain and whole wheat. It is to color and diversify our plate by using non-fried. In this way, we ensure a balance of calories and nutrients and provide a healthy breakfast.
During the journeys; healthy snacks such as oil seeds such as hazelnuts and almonds, as well as dried fruits such as dried apricots and dried figs, It will be advantageous in this case as it will be easy to carry packaged milk, ayran or kefir. A tuna, cheese-tomato and brown bread sandwich, which is easy to prepare at home, will be a satisfying meal alternative with ayran. Thus, while preventing our body from going into long-term hunger, we can reduce our calorie intake by using healthy snacks. We can keep it balanced.
Edema
One of the most common situations in situations such as holidays and travel is edema. . When the body cannot meet adequate fluid intake, it tries to retain the water it has, which causes edema. When we look at the scale with edema, we see an increase in our weight. To prevent this situation, it is necessary to pay extra attention to water consumption, especially in the summer months when we excrete a lot of fluid through sweating. We should take care to consume 2-2.5 liters of water daily. We should try to stay away from sugary and acidic drinks in terms of edema. If we are going to consume acidic drinks, choosing light ones will prevent us from taking in extra calories.
Intestinal Problem
Another most common condition is intestinal irregularity. In order to prevent this, choose a vegetable dish at one of your meals, have a salad with your meals, prefer brown bread, prefer apricots, pears and plums for snacks, and increase your water consumption; Ensuring physical activities such as swimming, walking, and consuming kefir and probiotic yoghurt, which are probiotic sources containing live bacteria beneficial for intestinal health, will help prevent intestinal problems.
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