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Sailing holidays, how to organize the galley

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Sea and sailing are a perfect combination to regenerate. Before leaving, to be sure to leave all thoughts on the ground, you need to organize the galley well, taking into account limited spaces, perishable food and weather conditions. How? “We draw up a weekly menu based on the number of passengers, tastes and any intolerances, to avoid waste. We make a reasoned stock by choosing products with single-material packaging and we study the itinerary to see where we can buy fresh food “he advises Chiara Nuglio, nutritionist at the Campus Bio-Medico University of Rome and passionate sailor. To give wind to the journey, the principles of the Mediterranean diet divided into five balanced and light meals.

Live, at the market with the nutritionist-sailor: shopping for the galley


Before taking off it is therefore necessary to get food to put in the hold. “In addition to pasta and rice, we take barley, spelled and other cereals to make cold salads, rich in fiber and with a low glycemic index.” Then coffee, parmesan, dried fruit. Vegetables and fruit only for the first few days. Bread can be bought on the ground, but it can be useful to have friselle, breadsticks, crackers or biscuits, in small packages. “They are also the best non-pharmacological antidote to seasickness: nausea is combated by eating something crunchy, dry or very salty like anchovies or anchovy paste,” explains the nutritionist. For emergencies and if you decide to spend several days in the harbor, canned foods such as tuna and salmon, tomato sauce, vegetables and legumes are handy. “The latter are excellent if consumed with cereals”. For dressing, extra virgin olive oil.

The supply of water is made by calculating that in summer we have to drink a liter and a half a day. Yes to juices, but without sugar, and to infusions, cold or hot. In the hold you can also make room for a bottle of wine. “The aperitif is allowed, we are still on vacation. But watch out for snacks: we accompany a glass of light white with a pinzimonio of carrots and fennel, dried fruit, croutons with diced cherry tomatoes “, advises the nutritionist

Fresh foods are sought from port to port. Starting with fruit and vegetables, “precious sources of vitamins, minerals, fibers, with antioxidant properties and with a significant water content; they must be purchased at the right degree of ripeness and without bruises “. One idea is to choose based on color. “Yellow – orange like apricots, peaches, carrots and peppers, which are rich in vitamin A, C, flavonoids and beta-carotene, in defense from the sun’s rays. Or like lemons to be used for seasoning and to flavor water. Red like tomatoes (they have lycopene, with antioxidant properties) or watermelon. Green like lettuce, rocket and zucchini rich in carotenoids, magnesium, vitamin C and folic acid “. Fish is the preferred protein source, “for omega 3 fatty acids, it is a nutraceutical with an anti-inflammatory action, a friend of the cardiovascular system and lipid profile”. To be alternated with meat and eggs (they have high biological value proteins and vitamins AE and B12). The skill lies in identifying the right quantities, they must be consumed shortly.

From shopping to the pleasure of sharing meals while sailing is an instant. The menu for a day between sky and sea it consists of a breakfast with partially skimmed milk or an infusion with biscuits and jam; cereals with vegetables and side salad for lunch; fish, vegetables and panzanella with tomatoes for dinner. Fruit as a snack.

In the cart

Before leaving
pasta, rice, barley, spelled
parmesan
dried fruit
friselle, bread sticks, crackers or biscuits
canned tomatoes / legumes / fish
long-life milk
coffee
water
fruit juices
wine
extra virgin olive oil

From port to port
pane
fruit
vegetables
fish
meat
eggs
fresh cheeses

.

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