Useful recommendations for a healthy diet during the vacations

Vacations are not only a period for enjoyment and rest. They are also days when we should strive to stay as healthy as possible by opting for a nutritious and balanced diet and ensuring restorative sleep.

Many people tend to disconnect from their routine during vacations, which can lead to overeating and consuming more calories than necessary.

Instead, these days can be an opportunity to maintain a balanced diet, consuming the right nutrients and following a routine of five meals a day. Make sure not to skip any of them, as doing so can lead to hunger and anxiety. Also, try to keep your dinners light.

An important recommendation is to avoid heavy or greasy meals, as well as foods rich in fats and sauces, and fried foods. These choices not only increase your weight but can also cause stomach discomfort. A better option is to prepare foods by grilling, boiling, or grilling them.

Now, for those who choose the beach as their destination and opt for seafood, certain considerations should be kept in mind, as mentioned below.

  Do you want to consume or increase the intake of fish and seafood safely?

Fish and seafood are foods that provide high-quality proteins, B-complex vitamins, as well as minerals such as potassium, iron, phosphorus, copper, and iodine, among others. Additionally, they are the main source of omega-3 fatty acids.

When buying fish and seafood, ensure that you do so from authorized establishments and check that the product is properly refrigerated. Freshness is of utmost importance, so pay attention to the following useful tips shared by the specialized gastronomy website Cocina y Vino.

A fresh fish, for example, has the following characteristics in its eyes: they should be outward-facing, spherical, and have bright and black pupils. Similarly, the skin should have a shiny appearance and a fresh odor. Of course, if it smells bad, discard it.

Regarding seafood, it will depend on each species. The important thing is that crustaceans have a consistent shell and a fresh odor, and they should be transparent in color.

Seafood, including shrimp, is commonly consumed. These are low-calorie foods rich in vitamins A, B6, B12, and E.

Proper handling is key, and the process is quite simple: wash them with water and carefully remove the crust or shell surrounding them. Also, remove the black line on the back.

  Keep in mind, if you make any purchases to take and eat at home

At home, fish and seafood should always be refrigerated until the time of consumption. Cook and boil them before eating because lemon does not cook the food (except when preparing ceviche); it is an additive just like salt, pepper, or other spices.

Washing hands before cooking and after handling food is essential. Also, properly wash surfaces, cutting boards, and other utensils that have been used with raw foods.

Keeping the food frozen helps reduce the proliferation of microorganisms that are harmful to health. Always remember not to thaw the food and then refreeze it. Once it is thawed, the cold chain is broken, and leaving it at room temperature increases the production of microorganisms, which can lead to food poisoning.

In this regard, symptoms such as vomiting, diarrhea, fever, abdominal pain, and general malaise may occur. In severe cases, this situation can lead to rashes on the body, redness of the face and chest, and wheezing while breathing. Dehydration due to excessive vomiting and diarrhea can be a serious consequence. Therefore, caution is required.

If you consume fish or seafood and suspect that they were not properly maintained, it is always best to consult the nearest emergency service to receive evaluation by a doctor and ensure it is not serious.

  Salads are an ideal alternative for maintaining a healthy diet

Vegetables are natural sources of antioxidants. Amidst high intake of fats, carbohydrates, and calories, salads are an alternative for a healthy well-being. In fact, they have gained prominence in everyday eating. They are no longer just a simple garnish but a complete dish on their own. Moreover, they offer another advantage as they can be customized according to our taste.

Salads are nutritious, balanced, light, and a perfect option for a light meal, a perfect accompaniment to poultry, pasta, or meat, and a fresh and healthy starter.

Here are some secrets about vegetables to create not only tasty salads but also nutritious ones:

• Green leafy vegetables have few calories and provide essential minerals due to the high concentration of chlorophyll.
• Yellow and orange vegetables contain beta-carotenes, substances that transform into vitamin A in the body. Carrots are a prime example.
• Root vegetables are very versatile and can adapt to various flavors when prepared.
• Red or transparent vegetables, like tomatoes or onions, concentrate a high percentage of vitamin C.

Though you probably already know, it’s worth mentioning that vegetables should be stored in a cool, dark place. This prevents them from losing freshness or significant nutrients. In the less cold part of the refrigerator, for example, they can be stored for longer.

Also, keep in mind that vegetables grown directly in contact with the ground, such as carrots, potatoes, radishes, asparagus, etc., must be carefully washed, especially leafy greens. Proper cleaning helps remove any residual dirt, insects, or chemical residues.

  Fruits are a good option

With the arrival of vacations, sweet treats become more tempting. A good recommendation is not to overindulge in desserts with refined sugar. Fruits are a great alternative and complement. They should be consumed alone. Due to their digestive enzymes, they pass quickly through the stomach and are digested in the intestines, except for bananas, avocados, and nuts.

If you eat fruit on its own and on an empty stomach, it is ideal. Fruits have high water content, and their natural sugars help cleanse the digestive system.

  Staying Hydrated

Maintaining adequate and consistent hydration throughout the day is one of the fundamental pillars of a healthy lifestyle. Water is the main component of human beings, representing between 50% and 70% of body weight.

Every day, we lose water through urine, breathing, sweating, and bowel movements. For women, a fluid intake of 2.7 liters per day is recommended, while for men, it is around 3.7 liters. Although the advice of drinking 8 glasses a day is more straightforward to remember, some people may require more or less, and this should be considered individually.

If you plan to attend hikes, processions, or any other outdoor activity, remember to carry enough water, as you will likely be exposed to the sun and heat. Proper hydration is crucial in these situations.

However, keep in mind that carbonated and sweetened drinks may lift your spirits but do not provide proper hydration. Soft drinks, juices, cocktails, and alcoholic beverages are high in calories.

In addition to drinking water, you can consume unsweetened tea and water with lemon, among other options