Dietary Suggestions for Spring Outings
Spring is a great season for travel. It broadens your horizons, enriches your knowledge, cultivates your sentiments, and allows you to enjoy sunshine and fresh air, which helps to exercise your body and improve your health. So, what dietary considerations should you keep in mind when going for a spring outing?
I. Eat a High-Quality Breakfast Before Departure
After waking up in the morning, your body has not had a meal for about 10 hours, and your stomach is empty. At this time, your blood sugar level has also dropped. Activities after waking will cause your blood sugar level to continue to drop. If you do not eat or have a low-quality breakfast at this point, your body will not have enough sugar to consume, and you may feel tired, fatigued, irritable, and have a slow reaction. A survey by American nutritionists shows that if drivers skip breakfast, their chances of having a car accident increase because their reactions become dull when their blood sugar is too low. A British survey shows that people who eat breakfast have better concentration, stronger problem-solving skills, better intellectual performance, memory, and mood. In addition, people who eat breakfast are more energetic and have better body coordination. People who skip breakfast score about 15% lower on memory tests, and insufficient energy and nutrient supply can make you feel drowsy all morning. A survey by the University of Southern California showed that people who ate breakfast were very calm and mild-mannered; while those who did not eat breakfast were mentally more unstable, more irritable and quick to anger.
Therefore, when your family is preparing for a spring outing, eating a high-quality breakfast is particularly important. A nutritious breakfast will keep our body energetic, our mind active, our coordination better, and our memory stronger. It can be said that a high-quality breakfast is a necessary condition for a smooth spring outing. A high-quality breakfast should ideally include the following four types of food:
1. Carbohydrates such as bread and rice porridge;
2. Animal foods such as meat and eggs;
3. Milk and soy products;
4. Fresh vegetables and fruits;
II. Prepare Food Before Going Out
Spring outings involve significant physical exertion, and the destinations are often less-developed suburban areas where it can be inconvenient to buy food or dine. Therefore, it is necessary to bring your own food. It is recommended to bring the following basic types of food when going out:
High-calorie foods: These foods provide us with sufficient carbohydrates and calories. During our spring outing, they can replenish our energy at any time, avoiding problems like excessive hunger and low blood sugar. Examples include biscuits, bread, pastries, and chocolate.
Nuts: Nuts are rich in unsaturated fatty acids, minerals, and vitamin E. In daily life, when energy consumption is not high, we recommend eating nuts in moderation because they are high in fat, and eating too much can lead to excess energy. However, when going out for fun, using nuts as an energy supplement is an excellent choice. Nuts are convenient to carry, easy to eat, and delicious, making them a great food for spring outings.
Fruits and raw vegetables suitable for eating: When you are out for a spring outing, you may easily feel thirsty, and your body's need for vitamins and minerals will increase. At this time, fresh fruits and vegetables can replenish the water and trace nutrients your body needs. If you find it troublesome when you are out, you can prepare fruits like bananas, citrus, or longans, which can be peeled and eaten. If you have enough time, you can wash fruits and vegetables like apples, pears, strawberries, tomatoes, and cucumbers in advance and put them in a fresh-keeping bag. When you feel a little tired, you can sit on the ground and enjoy these delicious treats—it's a real pleasure. Of course, dried fruits like raisins and red dates are also a good choice.
Beverages: Spring outings consume a lot of water, so rehydration is very important. In addition to carrying mineral water, plain boiled water, or your own brewed tea, you can also choose sealed 100% fruit juice, yogurt, milk, or soy milk. These beverages not only replenish fluids but also provide energy, some vitamins, minerals, and bioactive substances.
III. Pay Attention to Hygiene When Making Your Own Outing Food
Making your own travel food is a good idea. For example, you can make seaweed rice rolls, baked buns, meat pies, vegetarian buns, red bean buns, whole-wheat pancakes, sandwiches, and hamburgers. You can also prepare some convenient dishes, such as pre-cut fruits and vegetables to mix with salad dressing when eating; you can also prepare mashed potatoes or sweet potatoes; you can also bring traditional cold dishes like cold wood ear mushrooms or cold small radishes. This will add a refreshing taste and a happy mood to your trip. Since the travel time is long and there is no refrigerator to keep food fresh, these foods can easily grow a large number of microorganisms and spoil if food hygiene is not paid attention to, which can cast a shadow on your outing. Therefore, for homemade foods that can be heated, it is best to heat them in the microwave before leaving to sterilize them, then seal and store them. For cold dishes that cannot be heated, you can add more vinegar and minced garlic to kill bacteria. In addition, after putting food in a sealed lunch box, it is best to wrap it in another plastic bag to prevent soup or oil from leaking out and staining your clothes and backpack.
IV. Dietary Taboos During Spring Outings
Be careful when picking wild mushrooms: Some people like to pick wild vegetables during spring outings, but picking mushrooms must be done with caution. There are many types of mushrooms, over a hundred of which are poisonous. If you cannot identify them, it is best not to pick them to avoid poisoning from accidentally eating a poisonous mushroom.
Do not drink spring water indiscriminately: Some friends can't resist drinking a few mouthfuls of clear spring water or river water in the suburbs, especially at some scenic spots where tourists always scramble to drink. Although this water may look clear and transparent, it is difficult to guarantee that it does not contain a large number of bacteria or other pollutants. Therefore, spring water should be drunk with caution.
Do not eat suspicious food: Spring temperatures are suitable for the rapid growth of bacteria. Many people like to bring cooked food, such as braised dishes. Although they are fine when purchased, they can spoil easily in just a few hours when kept warm in a backpack, especially for people with weaker stomachs who may easily develop gastroenteritis. Therefore, before eating these foods, observe them carefully. If you find any suspicious food, you should stop eating it immediately.
Pay attention to hygiene when dining out. When dining out during spring outings, you often eat in small restaurants. When choosing a place to eat, check if it has a health permit and business license, and if the environment is good. When ordering, do not pursue novelty and uniqueness; try to eat less so-called "game" and cold dishes, and opt for lighter fare. Heavily seasoned dishes are more likely to be made with stale ingredients, and cold dishes have not been heated, so if the restaurant's hygiene is poor, it can easily cause foodborne illnesses.