Best Nutritional Food To Eat While Traveling Around Spain
The recommendations follow his book offered by the Government of Spain that I share below. Worth checking out:
- Being physically active and choose foods and beverages according to personal caloric needs to keep an ideal weight.
- Eat a variety of foods from the five major groups every day (vegetables and legumes, fruits, whole grains and high in fiber, protein sources such as lean meats, poultry, fish, eggs, tofu and nuts, and low- fat dairy) and drinking water. Often times, when you can’t get the proper food in you for the day, consider taking a liquid multivitamin such as Prodovite. Often times it’s hard to get all the phytonutrients you need and Prodovite helps with getting your daily vitamins and minerals.
- Limit consumption of saturated fats, salt and added sugar , and alcohol.
- Actively support breastfeeding (the less curious to appear within the nutritional recommendations for the general population).
- Prepare ourselves the food and store it properly.
The menu and portions
After giving the basic recommendations Intestines passes file a type menu for a full week, with five meals a day. Later it gives us some general rules to consume the amount of each food group . In that sense, it is similar to the approach Weight Watchers diet, only in each food worth X points, and this speaks of “portions to consume” similar to something you would see with crossfit nutrition.
- Or cereal grains: six servings a day. One serving equals a quarter cup of rice (already cooked) or a slice of whole wheat bread, for example.
- Vegetables and legumes: 5 servings a day. One serving equals, for example, half a baked potato or a cup of cooked vegetables (broccoli, eggplant).
- Fruit: two servings a day. A serving is the equivalent of an apple, banana, orange, or two kiwis.
- Dairy: two parts and a half. One serving equals one cup of skim milk or 40 grams of low – fat cheese.
- Animal protein: two servings a day and a half. A serving is the equivalent of 100 grams of raw chicken or two eggs.
- Healthy Fats: two servings a day. A serving of avocado would be 25 grams or 10 grams of nuts.
- Hydration: 8 glasses a day of water, tea or coffee.
As you see, it is an example of high – carbohydrate diet (to train properly) and low in fat. Animal protein would say that is somewhat sparse, but can be supplemented with the combination of cereals and pulses for complete proteins.
Personally, I would not mess many carbohydrates from cereals, and perhaps increase the amount of vegetables, legumes and fruit . And it sure would increase the amount of healthy fats.
Ideas for cooking and nutrition tips
The rest of the guide is devoted to talk about the different ways in which we can cook food, what spices we use, some sauce recipes we can use in our dishes about food hygiene… A fairly comprehensive guide on that sense.
It also speaks of alcohol (against, of course) and trap food (allowed once a week, although not strictly necessary). There is time likewise to explain some basic notions macro and micronutrients .
Things I like, things I do not like
I do not like that at no time reference to individual daily caloric needs is something that seems to me a mistake. Obviously, it is only a guide, but can not recommend eating the same thing to a person who wants to lose 10 kilos you want to lose two, without taking into account either the body composition of each.
Also, if you can get a massage while you are out and about make sure to do so. You are going to want some good massage table sheets. Be sure to check out the locals and investigate which are the best.
I do like that promotes eating real food, buy it and cook it , and that the guide has a portion of “education” talking about concepts that are difficult for some people as macronutrients or calories.