Staying Fit While on Vacation? Mission Possible!

In the summer, we are always looking for fresh, quick, and light dishes. Mission impossible?

No, if we have the right things at home! A good starting point is always a proper grocery shopping: in the fridge, seasonal vegetables and fresh fruit should never be missing, while in the pantry, whole grain rice, legumes (conveniently pre-cooked, canned), couscous, and cereals such as spelt and barley.

One-pot dishes are always winners for those who want to stay in shape, continuing to follow a balanced diet even on vacation. Recommended for both those staying at home and those on vacation who have the opportunity to prepare them to enjoy on the beach or by the pool.

Cold dishes prepared with cooked cereals or legumes and vegetables are perfect from a nutritional point of view. For example, couscous, which cooks very quickly, is delicious with cherry tomatoes, rocket, and raw zucchini cut into julienne strips; chickpeas or beans pair very well with various types of green salads. Also perfect for preparing cold dishes are flavored legumes, already seasoned with extra virgin olive oil and ready to be used even for takeout.

Brown rice has a longer cooking time but can be stored in the fridge for 2-3 days, so the advice is to prepare larger quantities to be seasoned day by day as desired, with fresh vegetables and a protein source such as chicken, tuna (preferably fresh or preserved in glass), shrimp, eggs, dairy, or fresh cheese.

This way, we ensure both a feeling of satiety with the intake of dietary fiber and the right amounts of all nutrients, including minerals and vitamins, without unnecessary excess calories.

With minimal preparation, we can avoid sandwiches filled with cold cuts and fatty cheeses, pizzas, and bakery products, which do not satisfy and are harmful to well-being and maintaining good physical shape.

Fresh fruit can be consumed both after meals and as snacks, as desired, up to 450 g per day. Watermelon can even be consumed a little more due to its low calorie density.

Carbonated drinks, both sugary and sugar-free (including light ones), packaged teas, and similar beverages should always be avoided. In the summer, water is available in abundance, even naturally sparkling, richer in minerals.