Watchwords: lightness and digestibility. If they apply daily for proper nutrition, let alone when facing a car trip where sitting for a long time slows down digestion. And in some cases you also have to think about those who suffer from nausea or are not too comfortable with themselves. Without undergoing special diets, a few more precautions do not hurt starting from the elimination of heavy things par excellence: fried, sauces too seasoned, sandwiches too stuffed. An idea to lighten the summer exodus the food to take with you: if you organize well you can save time (nobody loves the queues in the service stations, it being understood that Autogrill has just launched an App for its take away in 45 stores) and earn healthy.

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On the day of departure, breakfast must be taken care of: no croissants and coffee at the bar, which are pleasing but not ideal. Better to satiate yourself in a healthy way with bread with jam or honey, or with dry shortbread, or a ham toast, all accompanied by a little fruit. So you ingest few sugars but enough minerals and vitamins to cope with the heat. Those who suffer from nausea are advised not to drink before getting into the car: it is better to sip a little water on board, but do not puff up the stomach with tea, coffee, cappuccinos before traveling. Snacks, chips, biscuits: forget it. Energy bars? Okay, but one.

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On board it makes sense to arm yourself with thermos and cooler bags – not all cars have refrigerated compartments – with a good supply of water (it is better not to swell so smooth) while sugary drinks that stimulate the desire for dessert and induce to eat continuously are to be avoided. Of course also the beach pans like Parmigiana or lasagna, the fries, the desserts are to be banned. When traveling, seasonal salads should be preferred: rice, chicken, vegetables, an ideal mix. Or a caprese with mozzarella and tomatoes, or even a pasta salad, perhaps with tuna or other white fish: the important thing to be accompanied by many vegetables and a minimum of extra virgin olive oil. And then always a supply of fruit. Because on long journeys where water retention accumulates due to poor mobility, it is important to fill up with water, potassium and mineral salts that come precisely from vegetables and fruit.

Bringing food from home doesn’t mean you should never stopindeed, a stop would be needed every two hours to stretch your legs. Today, on many models, they really recommend letting go of the steering wheel for a while: thanks to the tiredness detector that makes a cup or similar symbols appear on the display. The classic solution is a service area that in some cases aligns a rich and varied offer, based on street food and designer pizzas, which is hard to resist. Free to give in but if we put it from a nutritional point of view we should limit ourselves to a plate of bresaola, a salad and a fruit salad. And while we’re at it, also fill the basket (with pepper-ham nuts and breads of all kinds …) passing through the shop that leads to the exit, as long as it is used for the pantry and not for the trip. The solution for those who are not in a hurry, instead, leave the highway and stop in one of the many places near the toll booth, often with good experiences. Obviously, if you have no way to rest, whoever takes the wheel must not have drunk alcohol (and even not having exaggerated with food) to feel in full form. Beyond the rules, always a matter of common sense.

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July 28, 2020 (change July 28, 2020 | 10:41)

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