How to take care of your diet during the summer vacations?

Summer vacations are synonymous with fun, relaxation, and often, indulgent eating. It’s easy to succumb to the temptations of food high in sugar, fast food, and cocktails. However, it's possible to maintain a balanced diet and enjoy the summer without sacrificing your health.

At Nutrioli, we care about your health and wellness, so we’ve created this blog to share some simple tips to help you take care of your diet during vacations. You can continue to look after your cardiovascular health and overall well-being without sacrificing the rest and enjoyment that come with the holiday season.

Is it possible to maintain a good diet on vacation?

Yes, it’s absolutely possible. Although it may seem difficult with so many temptations around, with a little planning and mindfulness, you can enjoy your vacation without neglecting your health. Here are some practical tips on how to do it.

Plan your meals

Planning is key to maintaining a healthy diet, even while on vacation. Before you leave on your trip, research the places where you might eat and the healthy food options they offer. If you are staying somewhere with a kitchen, take the opportunity to prepare your own meals.

Tips for meal planning

• Make a shopping list: Include fruits, vegetables, lean proteins, and whole grains.

• Prepare healthy snacks: Nuts, fresh fruit, Greek yogurt, and cereal bars are excellent choices.

• Bring your own condiments: Nutrioli® Pure Soybean Oil, balsamic vinegar, Oli by Nutrioli® Olive Oil, and spices can help keep your meals healthy and delicious.

Hydrate properly

Summer can be hot, and it's easy to get dehydrated. Be sure to drink enough water throughout the day. Sometimes, thirst can be mistaken for hunger, leading to overeating. Drink some water before you eat; if you’re still hungry afterward, it means you weren’t just dehydrated. Listen to your body.

Tips for staying hydrated

• Carry a reusable water bottle: Keep it with you at all times and refill it frequently.

• Eat water-rich foods: Watermelon, cantaloupe, cucumber, and celery are refreshing and healthy choices.

Moderate alcohol consumption

Vacations are often accompanied by alcoholic beverages. If you choose to drink, do so in moderation. Alcohol not only provides empty calories but can also increase your appetite and decrease your self-control when making food choices.

Cocktails are particularly high in calories due to their sugar content. If you want to enjoy a drink, opt for beverages like wine or avoid cocktails with sodas and sugary mixers.

Healthy alternatives

• Create your own non-alcoholic cocktails: Use mineral water, natural fruit juice, and a touch of mint or lemon.

• Choose low-calorie drinks: Opt for red wine or light beer instead of sugary cocktails.

Adding seasonal fruits

Summer brings an abundance of delicious and nutritious fruits. Here are a few you can't miss:

• Watermelon: Perfect for staying hydrated thanks to its high water content. It is also rich in vitamins A and C.

• Melon: Another refreshing fruit that helps keep you hydrated and is rich in vitamins A and C, as well as antioxidants.

• Peach: This sweet fruit is an excellent source of vitamin C and fiber, ideal for keeping your digestion in optimal condition.

• Strawberries: Loaded with antioxidants, vitamin C, and manganese, strawberries are perfect for a healthy and delicious snack.

Include fresh recipes for summer

To keep you cool and well-fed during the summer, here are some recipes you can enjoy:

1. Green bean salad with beans and chickpeas: Unlock the nutritional power of legumes with our delicious green bean salad with beans and chickpeas. It's a perfect snack or side dish for any meal.

2. Chicken salad with peaches and pistachios: Learn how to prepare this chicken salad with peaches and pistachios, rich in antioxidants and vitamins A and C. Try it now!

3. Salmon with multigrain vegetables: Discover how to prepare a light, delicious, and nutritious dish full of rich flavors with our salmon and multigrain vegetables recipe.

4. Arugula, kiwi, and strawberry salad: Eating a healthy diet is vital for modern families. We know you need dishes that are healthy, simple to prepare, and packed with nutrients. Salad recipes are perfect for getting all the benefits of fruits and vegetables.

These recipes are not only delicious and easy to prepare, but they will also help you maintain a balanced and nutritious diet during the summer. Enjoy your vacation without neglecting your health!

Maintain an exercise routine

Summer is a perfect time to stay active. You can take advantage of the nice weather to exercise outdoors, whether it’s swimming, walking on the beach, hiking, or just strolling around town.

Tips for staying active

• Plan daily physical activities: Even 30 minutes of walking can make a difference.

• Join local activities: Yoga classes on the beach, hiking, and bike tours are great options.

• Involve your travel companions: Encourage your family or friends to join you in physical activities.

Enjoy local foods in moderation

It’s natural to want to sample the local cuisine while on vacation. Don’t deprive yourself, but do so in moderation. Opt for dishes that include fresh and healthy ingredients, and try to avoid fried and highly processed foods.

Tips for enjoying local cuisine

• Share dishes: This way, you can try more variety without overeating.

• Choose baked or grilled options: They are healthier than fried ones.

• Accompany your meals with salads or steamed vegetables: To ensure you get enough nutrients and fiber.

Taking care of yourself and your body is an everyday task, and our health cannot take a vacation. However, vacations are necessary to continue taking care of our health. Taking care of your diet during summer vacations may seem like a challenge, but with a little planning and mindfulness, it is totally possible.

Incorporating healthy foods like Nutrioli® Pure Soybean Oil into your diet is not only beneficial to your health but can also make your meals more delicious and nutritious. Remember that the goal is to enjoy your vacation without sacrificing your well-being.

So follow these tips, stay active, hydrate well, and enjoy the wonderful gastronomy of the places you visit, always with moderation and awareness. Happy summer!