Thanks to 27021814@N00

Food is the essential thing to consider while planning your trip.

With this short guide I’d like to share with you my simple Mediterranean diet tips to stay healthy while travel outdoor.

It’s hard to understand, but you can also follow the Mediterranean while hiking.

Eating tips to stay healthy during an adventure

Before choosing what type of foods, it’s a good idea to understand what are the Mediterranean diet principles

• Eat 5 times a day (Breakfast, Lunch, Dinner and 2 snacks)
• The use of “Unique plates”
• Intensive use of olive oil
• Consumption of fresh fruits, vegetables and legumes
• Moderate consumption of red meat
• Moderate use of cheese and yogurt
• 1 glass of red wine to accompany the main meals
• Eggs

Foods to pack

• Some cans of tuna
• Hard cheeses like parmesan
• A combination of different dried cereals and nuts
• A bottle of Olive oil to use for salads
• Honey pills as a quick source of energy
• Some cans of peas, lentils, beans
• Chicken, Ham and Turkey

Healthy snacks

• Fresh or Dried fruit is a great snack (Apricots, pears, apples, grapes, cherries)
• Nuts like almonds, walnuts or peanuts
• Whole grain cereal bars
• Cherry tomatoes
• Carrots and celery sticks

Foods to avoid

• All raw food is subject to contamination.
• Uncooked vegetables
• Unpasteurized milk and milk products
• Undercooked and raw meat, fish, and shellfish can carry various intestinal pathogens
• Cooked food that has been allowed to stand for several hours at ambient temperature

Tips to prepare for hiking

• A balanced hiking diet includes more fat and sugar than a normal diet
• Eat Cereals like muesli, add powdered milk and mix with water.
• Carry sliced bread
• Eat fresh fruit and/or vegies
• Plan on eating once an hour (200 calories/hr). Focus on breakfast and dinner.

General health tips

• Take care of accidental consumption of recreational water from lakes, rivers, oceans, and inadequately treated swimming pools
• Drink water that has been adequately chlorinated
• Always boil water used for tea and coffee
• Use water filters
• Carry with you a supply of ciproxin and loperamide or Imodium for symptomatic treatment
• Eat olive oil and foods rich in fiber to avoid intestinal upset and constipation

How to pack foods

In this video the expert talks about:

• Don’t bring sandwiches
• Bring things that are easy to eat and that are going to stay firm
• Nuts and dried fruits are a great energy source
• Take fruit that will store well that will hold up well
• Drink water on the trail

How to cook foods

In these Ehow guide the author gives us tips on what to carry to cook foods and how to: Pack meals; Prepare ingredients; Turn on the heat and Cook your meal.

You’ll need:

• Matches or a lighter
• Camp stove
• Aluminum foil
• Fuel source
• Seasonings
• Silverware or plasticware
• Cooking utensils
• Plastic bags
• Pie iron or Dutch oven (optional)
• Cooking pots
• Freshwater container

How to Store foods

Recipes ideas

Thanks to Orse

• Pasta with beans - Boil pasta, add salt. After boiling for 10 minutes, add the beans, boil for 5 minutes and then serve with olive oil and parmesan
• Pasta with fresh tomatoes - Boil pasta for 10 minutes, add salt. At the end add sliced fresh tomatoes with olive oil, garlic and basil
• Salads - Mix vegetables (tomatoes, lettuce, onions, carrots) and meat (sliced chicken or tuna, beef, etc..)
• Bruschette - Grill sliced bread on fire for 2 minutes and then put fresh tomatoes, garlic and olive oil
• Grilled vegetables - Grill on fire vegetables like eggplants, zucchini, etc…

Destinations where take care of food

Here a list of countries where take care of what foods you eat

• India
• Pakistan
• China
• Any country in central Africa
• Peru
• Ecuador
• Cambodia
• Philippines

All the occidental countries (Europe and U.S.A)….but this is another story

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