Vegetables, fruits, wholegrain bread rolls What is the right fare when traveling?

Off to the holidays: nutrition tips for drivers and travelers

Holiday season is travel time. If you go by car on your way to vacation, you should take healthy provisions for the ride. It is also important to drink a lot and to take regular breaks.

Healthy food ensures enjoyment and well-being

Summertime is vacation time: If you go by car on the way to the holidays, healthy food should not be forgotten. The right food and drink ensures on long journeys for enjoyment and well-being. In addition, self-prepared packed lunches spare the travel fund and reduce packaging waste. This is indicated by the German Nutrition Society (DGE) in a recent communication.

If you are on your way to vacation by car, you should pack healthy provisions. Self-prepared packed lunches ensure enjoyment and well-being and spare the travel fund. (Image: contrastwerkstatt / fotolia.com)

Vitamins, fiber and phytochemicals

Self-caterers go well with wholemeal rolls or whole-grain slices topped with sliced ​​cheese or low-fat sausage.

Full grain foods not only provide more nutrients than white flour products, they also provide long-lasting satiety.

Fruits and vegetables should be plenty on the go.

Tomatoes, carrots or pieces of pepper are just like cherries, berries or plums rich in vitamins, fiber and phytochemicals.

Dietary fiber saturates well and phytonutrients have many and positive effects on health.

Mouth-friendly preparation

Also recommended are yogurt or quark. They provide well-available protein, vitamin B2 and calcium.

Those who regularly consume milk and dairy products, according to DGE supports his bone health.

For the snack on the go are also suitable, among other things, small portions of nuts and dried fruits.

Basically, the provisions should be prepared bite-sized, in order to be able to enjoy it uncomplicated. Ideal are snacks that do not spill or mess.

To keep foods fresher longer, they should be refrigerated and stored in sandwich paper or food-grade cans.

Drink regularly and adequately

It is also important to drink regularly and adequately. This promotes concentration, and not just when traveling.

According to DGE, adults should drink about 1.5 liters a day and children at least one liter - more on hot days.

Water, unsweetened herbal and fruit teas and juice spritzers with three parts of water and one part of juice are ideal for quenching your thirst.

Water-rich fruit such as melons also contribute to hydration and bring variety into play.

Take a break every two hours

Caffeine-containing drinks such as coffee, energy drinks or cola can make you nervous and uneasy when consumed in larger quantities. They also do not replace a break.

The DGE advises to rest at least every two hours. Eat and drink should be in peace and with pleasure.

At the rest area you should stretch your legs. Fitness exercises for long car rides with stretching and stretching keep the circulation going.

Anyone who moves, balanced and varied nutrition, stays fit longer and has more of the holiday. (Ad)