Let’s face it: transgress some rules, even in terms of healthy eatingis one of the pleasures of the holiday. A little because a place is also discovered through its sfood and wine specialties, partly because you have more time and lingering at the table in good company is always very relaxing. Then yes, there is also the fact that we often eat out.
“This is all perfectly normal,” he says Romina Cervigni, Nutritionist and Scientific Director of the Valter Longo Onlus Foundation. «Food is a world in which, in addition to the nutritional aspect, there is an emotional component. It may be that after a whole year we let ourselves go without getting too stressed in the choice of food and we lose some good habits ».
«It is equally true, however, that with some precautions you can limit the consequences of some excess. For those who travel to Mediterranean countries it may be easier, but it is never impossible », continues the expert.
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His first advice is extra-nutrition: it remains the most effective and is basically another of the pleasures of the holiday: “Take advantage of free time to move»Says Romina Cervigni. “Whether it’s swimming or walking, or running, or biking: do sports to relax and yes, even to burn off a few more calories”, continues the expert, who in this gallery he gave us 5 tips for a healthy diet even on vacation:
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Alter-ego – shutterstock1/5Drink a lot of water
What does water have to do with food? “Water is a food: provides minerals such as calcium, magnesium and potassium that help fight the heat effects and also – says Romina Cervigni – it helps to quench hunger because it fills the stomach. Think of new ways to make it more enjoyable, and therefore drink more: in addition to cold infusions, an excellent alternative are waters flavored with fruit and / or mint. Just keep it in the fridge for one night to give it taste but also to release a minimal but still useful quantity of micronutrients ».
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New Africa – Shutterstock2/5Have a good breakfast
To avoid teasing during the day, and to face the day with sprint, having a good breakfast remains the golden rule. “It must always be balanced between the three main micronutrients, namely carbohydrates, fats, proteins. Examples? Bread with jam or peanut butter, yoghurt with fruit and nuts: these are combinations that satisfy, until lunch, and keep us light », says Romina Cervigni. Any other breakfast ideas? Here you will find six perfect for the summer. \
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Elenadesign – Shutterstock3/5Choose with the right dishes for lunch and dinner
It is always better not to get heavy when sitting at the table: in addition to the shape, it also affects our well-being, and we can experience it even on vacation. Here’s how: «For lunch – suggests Cervigni – choose combinations with low glycemic load, for example cereal salads (such as barley or couscous in addition to pasta) combined with easily digestible vegetables and proteins such as those of fresh cheese, legumes or fish. The cereal / vegetable combination is the one that minimizes insulin spikes, even better if the cereal is cold. This is as opposed to classic leavened products such as pizzas which are among the most popular under the umbrella but make you hungry shortly after, as well as sleep “. For dinner? «Vegetables combined with a protein such as meat or fish or others, always preferring simple and non-greasy cooking like grilled ones », continues the expert.
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Cabeca de Marmore4/5Beware of alcohol
Wine, beer and cocktails contain sugars, so – if you really want to drink them – they should be consumed in moderate quantities, which is the one that minimizes (and therefore does not cancel) the carcinogenic risk: “5 glasses of wine a week of 125 ml, even less cocktails. The ideal – says Cervigni – would be to stick to these quantities and in any case always combine alcohol with food, because the body is able to metabolize it better. The other solution? Prefer sugar-free mocktails, a small beer or a prosecco: a Brut Nature contains 3 grams of sugar for each liter, with dessert it exceeds 50 ».
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zarzamora – Shutterstock5/5Learn to regulate (or recover) with an aperitif
Potato chips and leavened products are another classic of the aperitif on holiday and, without giving up (once in a while), we can learn how to balance them. How? «After such an aperitif, the ideal would be eat vegetables for dinner, which do not contain few calories and compensate for the high amounts of saturated fat and salt of foods such as potato chips », says Romina Cervigni. The alternative? «If you prepare it at home, you prefer simple and protein preparations, for example legume meatballs paired with sauces such as guacamole. If you are out, now there are also potato chips with legumes that are not bad: prefer the ones with the shorter list of ingredients, they are generally the best “. \
Source: Vanity Fair
