Food Items That You Can Consider With You On Lengthy Journeys

A healthy meal starts with more vegetables and fruits and less protein and grains. Do not forget to consume dairy products. Consume dairy as a beverage with meals or add fat-free or low-fat dairy products to your meals.

**Fill half of your plate with vegetables and fruits
Vegetables and fruits are rich in nutrients and can help promote health. Choose red, orange and dark green vegetables such as tomatoes, sweet potatoes and broccoli.

**Choose lean protein
Choose protein foods such as lean beef, chicken or turkey, beans or soy. Twice a week, provide protein on your plate from seafood.

** Consume whole grains
Aim to get at least half of the consumed grains in the form of whole grains. Look for the words 100% whole grains or 100% whole wheat on food labels. Compared to refined grains, whole grains provide more nutrients, including fibers.

**Don’t forget dairy products
Accompany the meal with a cup of fat-free or low-fat milk. Compared to full fat milk, they have the same amount of calcium and other essential nutrients but less fat and calories. If you don’t drink milk, try soy milk (soy drink) as a drink or include fat-free or low-fat yogurt in your meal.

**Satisfy your sweet tooth in healthy ways
Use natural sweet desserts like fruits. Use cocktails made from fruits or fruit desserts prepared with yogurt. For warm desserts, use baked apples covered with cinnamon. Kurma Mariami is a good choice.

**Avoid excess fat
Consumption of sauces adds fat and calories to food choices. For example, steamed broccoli is good, but avoid covering it with cheese sauce and try other options like fresh lemon.

** Take time to eat
Taste your food. Eat slowly and enjoy the taste and texture of the food and pay attention to your feelings. Pay attention to this point that eating food quickly can cause you to eat much more.

** Use a smaller plate
Use a smaller plate at meals so that you can control the size and quantity of your food. In this case, you can eat all the food on the plate and feel satisfied without eating too much.

** Control your food
Try to eat more at home to know exactly what you are eating. If you eat out, check and compare nutritional information. Use healthier options of baked food instead of fried.

**Try new foods
Choose foods like mangoes, lentils, and kale that you haven’t tried before; you might find a new ingredient that you like. Exchange interesting and delicious recipes with your friends or find them on the Internet.