Tips to stay healthy while hiking
Picnics or trips are a good way to have a healthy meal with the family. So how do you choose snacks while hiking? And how do you get the pleasure of a walk away from food poisoning?
A tradition associated with recreation, by picking up some flowers lying on the roads while wandering, or picking almonds, after being wet by drops of dew. A natural
the flavor that will give your mouth a taste that might make you forget about a whole week's worth of work.You may decorate your room or your workplace with many pictures taken while you were hiking with your family amidst the mountains and beautiful scenery.
But the most important question is, did these pictures contain a table rich in healthy foods and beneficial for your body?
What do we eat while hiking?
To have a healthy, fun day, you must eat healthy foods, which include:
1- Foods rich in carbohydrates and starchy foods
It is necessary to start eating starchy foods, which are rich in carbohydrates (sugars), which are a source of energy for our bodies.
Among the carbohydrates that are recommended to eat are bread, cereals, rice, pasta, and potatoes. It is also recommended to add items made from whole grains to the picnic meal, to take advantage of the whole wheat grains found in the prepared bread for preparing sandwiches, as well as potatoes. Where the latter is eaten without removing the peel, specifically it is used in making potato salad, as well as pasta made of whole wheat grains. You can also eat rice salad.
2- Foods rich in protein
The food basket during hiking must contain protein, as it is easy to add to meals, as it is useful for the growth and building of the body, especially if the meal contains low-fat meat, fish, eggs, beans, as well as legumes such as white beans and chickpeas, and benefit from them. In making various salads rich in protein, as well as eating dairy products such as cheese and low-fat yogurt, they are good options for preparing sandwiches.
It is recommended to eat small amounts of items that are full of fat, such as chocolate and cake.
3- Drinks
In addition to meals rich in carbohydrates and proteins, and containing low percentages of fat, it was necessary to drink drinks to facilitate the digestion of the foods eaten.
Therefore, it is advised to drink water and to stay away from sugary or carbonated drinks, especially since milk is also useful for a healthy day, and contains 1% fat or fat. However, coffee lovers, or stimulant drinks, can eat small amounts of them (150 ml per person), or drink sugar-free lemonade.
4- Fruits and vegetables
Eating five different portions of fruits and vegetables a day is good for health, and the picnic came as a great opportunity for the whole family, to gather together in front of a plate of multi-colored salad, and its beauty is highlighted in the form of capsicum and tomatoes decorated for the dish, along with lettuce, carrots, and cucumbers. All vegetables are beneficial to the body.
It can be included in your sandwich that contains crackers. As for fruits, one of its types can be eaten while exercising, but fruit juice is included in the five daily servings, but it is calculated as one portion, no matter how much you drank, but sugar-free fruit juice is included in the sugars, so it is preferable to drink 150 daily. ml of fruit juice, during the meal, to reduce the chances of developing tooth decay.
Tips for preserving food while hiking
On picnics and family trips, the chances of food poisoning may increase, especially in the summer months, when high temperatures are a reason for the increased activation and growth of bacteria. How do you protect your food from bacteria that cause poisoning? Here are some useful tips for preserving foods:
- Maintain the temperature of foods, whether cold or hot, to prevent bacteria from breeding in them. Do not expose foods that need to be cooled to a high temperature, and these foods can be preserved by selecting a cooler bag. And while eating, it is advised not to open and close the bag several times, to keep the food cold.
- Put canned drinks in a cooler bag, and perishable foods in another bag, which enables you to open the beverage bag several times to add new drinks, without exposing the cooling foods to external heat.
- At the barbecue party, you should separate raw meat and chicken, from other foods, and away from cooked meat, salads and desserts. This is because raw meat contains bacteria that cause food poisoning. However, it is advised not to re-use the bowls or cutting boards used for both raw and cooked meat.
- As for fresh fruits and vegetables, it is recommended to wash them before canning and put them in a cooler bag, and also include unpeeled fruits and vegetables, and dry them with a clean cloth or paper towel.
Tips for a healthy walk
For you and your children to have an enjoyable and healthy outing, you should follow some of the following tips:
- Protect yourself from the sun
- Don't forget to protect your children from the sun, as they may be playing for long hours outside.
- Use sunscreen with an SPF of at least 15.
- Buy insect repellent while hiking or protective covers to protect you from insect bites if there are any in the area.
- Learn how to treat insect bites and sti
Physical activity equals healthy food
To have a healthy, fun, and cost-free day, do some physical activities while hiking, such as jogging or brisk walking, as well as participating in a game of football or cycling.
To maintain physical activity and a good mentality while hiking, and after completing your meal, play light games that attract children, such as frisbee or badminton, as they are useful exercises to strengthen muscles.
It is reported that children between the ages of (5-18) years, need to do physical activities and exercise for 60 minutes a day. In addition to doing more activities that increase the heart rate, this may be achieved through simple activities such as catching and touching.