How to supplement nutrition during travel

How to supplement nutrition during travel

Traveling and sightseeing are one of the great pleasures of life. They can not only increase your knowledge and cultivate your temperament, but also exercise your body and broaden your horizons. Big-hearted. However, as the saying goes, "It's good to be at home for a thousand days, but it's hard to go out for a while." Leaving the familiar family table and eating bread and instant noodles every day is not only difficult to eat, but also nutritionally unbalanced. During travel, physical exertion is high, the spirit is highly excited, and the consumption of nutrients is increased compared with usual times. What can you do if you don’t pay attention to your diet?

First, let’s analyze what nutrients tourists may lack.

Foods commonly eaten during travel include bread, instant noodles, ham, tea eggs, pickles and sweet drinks.

Bread and instant noodles can supply heat energy to the human body, but their protein content is very low and they are also lacking in vitamins and minerals.

The ingredients in ham sausage are lean meat, fat meat, soy protein and starch. Since manufacturers blindly reduce costs and reduce the input of lean meat, the protein content is not very high, while fat and starch It contains more water and vitamins, and is also deficient in vitamins and minerals.

Tea eggs are rich in protein and B vitamins, but lack vitamin C, iron and calcium.

Pickles contain a lot of sodium chloride and more fiber, but the vitamins have been destroyed during processing. Sweet drinks contain about 10% refined sugar but almost no other nutrients.

It can be seen that the nutrients that are difficult to meet during travel are mainly micronutrients such as vitamin C, calcium, and iron. If you do not eat eggs, you will also be easily deficient in protein, vitamin A, and vitamin B. So, how to arrange your diet during travel to meet the requirements of a balanced diet?

A simple and easy measure is to drink milk. Milk is rich in protein, calcium, vitamin A and vitamin B. It not only quenches hunger but also quenches thirst. It is a good food suitable for all ages. Bring a few boxes of pure milk packed in cartons when traveling (note that you should choose sterilized milk with a shelf life of half a year, not sterilized milk), and drink two boxes a day, which is extremely beneficial for nutritional supplements. It would be more ideal if you can buy yogurt locally. If you can’t buy boxed milk and yogurt, brewing two cups of milk powder every morning and evening is also a good idea.

Another helpful measure is to eat fruit. It is harder to secure vegetables when traveling, but there are more opportunities to buy fruits. Although the nutritional value of fruits is not as high as that of vegetables, they are still helpful in supplementing vitamins and minerals. Fruits with high nutritional value include kiwi, strawberry, hawthorn, jujube, citrus, mango, watermelon, etc. Daily consumption can help increase appetite and relieve fatigue. Canned fruits and juice drinks lose almost all their vitamins during processing, so they cannot be used as a replacement for fresh fruit.

Another way is to eat snacks appropriately. Starchy sweets have little health benefits, while nuts and dried fruit snacks such as melon seeds, pistachios, pine nuts, almonds, raisins, and dried figs are rich in nutrients and can supplement nutrients lacking in meals.

Since traveling will inevitably bring about fatigue and stress, the consumption of nutrients will increase compared with usual days. If possible, it is best to carry complex nutrients before traveling so that you can supplement them at any time when your diet is not comprehensive enough. Spirulina tablets can partially make up for the lack of vegetables, and you might as well eat a dozen tablets with each meal; lactobacillus preparations help regulate the gastrointestinal tract and can also help prevent intestinal infections.

In addition, you should also pay attention to drinking more water when traveling to excrete waste from the body and make up for the loss of sweating. Some elderly people are afraid of having trouble going to the toilet and refuse to drink water, which is bad for their health.

Generally speaking, the food carried during travel should include starchy staple foods such as bread to provide energy, eggs to provide protein and B vitamins, milk to provide protein, calcium and multivitamins, and Fruits with vitamin C and minerals, dried fruit and nut snacks that provide minerals and vitamins, and mineral water. Sweet drinks and ham sausages are of little significance to the supply of nutrients and are not essential foods during travel.

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