Travel is an important part of our lives - it's a way to explore the world and learn new things. It's also a great way to meet new people and create memories together. Whether you're traveling to visit family or taking your first trip out of the country, planning is key. You'll need to consider the cost of flights and hotels and how much money you can afford to spend on experiences along the way. It's also important to research the customs of the destination you're visiting. This can help you make the most of your trip and avoid embarrassing yourself or offending locals. Decide what kind of trip you want to take - there are many different types of trips from family vacations and ecotourism to road trips and adventure vacations. There are also websites that can help you choose the right destination for you based on your preferences. Then, check out a few websites that will help you plan the best route to take to get there. There are many search engines that will help you compare airlines and find deals on tickets, and a few websites will also let you book trains and buses directly online. Before you leave, make sure you have all your documents ready - especially any medical forms and passports. This will save you time and hassle in the airport. It's also a good idea to make copies of these documents for yourself and your travel companions. If you're going to be travelling abroad, you need to consider the currency exchange rate. This can change quite regularly and can affect the price of your trip significantly. It's always worth checking the conversion rate before you buy your tickets so you can be sure you're getting the best deal possible. Once you've checked the prices of your tickets, it's a good idea to make sure you're covered by travel insurance. This will protect you from any unexpected costs and can prevent a lot of hassle when you're abroad, including getting lost or having to cancel your trip due to an emergency. Lastly, you should know that many airlines and hotels offer free perks for their guests. These can range from ukuleles and hot chocolate on some Hawaiian Airlines flights to night lights, chargers and curling irons at Kimpton Hotels. There are lots of ways to have fun when you're bored, but it's important not to do things that you might later regret. The most effective way to avoid boredom is by reading other people's stories - you'll discover plenty of interesting and funny things about life! It's also a great idea to read books or watch movies that take you on journeys around the world. This will make you feel like you're really going to be living the experience and gaining a completely new perspective on the world.
A healthy diet means choosing a wide range of foods from each of the 5 food groups, in the amounts recommended, to help promote health and prevent disease. It is important to eat plenty of fruits and vegetables as these are a good source of vitamins, minerals and fibre. It is also essential to eat a variety of protein, calcium and fat-containing foods to ensure you get the nutrients your body needs to stay healthy and strong. Fill half your plate with vegetables and fruit at every meal and snack. These are rich in fibre and have a low calorie count to help you feel fuller for longer. Include a variety of colourful fruits and vegetables such as carrots, celery, beetroots, broccoli, beans, spinach, peaches, sweet potatoes and yams. Vegetables and fruits are also an excellent source of antioxidants that can help protect against diseases such as heart disease, cancer and cataracts. They can also help keep you regular by regulating blood sugar levels and preventing cravings for sweet, fatty or savoury foods. Limit your intake of saturated fats (fatty foods containing more than a moderate amount of fat) to keep blood cholesterol levels in check and reduce the risk of developing heart disease and other cardiovascular conditions. Saturated fats are usually found in red meat, hot dogs, poultry and processed meats such as burgers and pizzas, and also in full-fat dairy products such as cheese and butter. Be sure to eat a moderate amount of protein-rich foods such as fish, shellfish, eggs, lean meats including wild game, lower fat milk, low fat yogurts, and reduced sodium cheeses. These foods provide protein to help build and maintain muscles, bones and skin. Cut back on fried foods, which are high in saturated fats and sodium. Instead, use healthier methods of cooking such as grilling, roasting and steaming to reduce the amount of fat in your meals. Choose lower fat versions of dairy foods such as semi-skimmed 1% or skimmed milk, low fat hard cheeses and low fat, low sugar yoghurt to provide your body with the necessary vitamins and minerals to stay healthy. Avoid flavoured yoghurts as they can be high in sugar, and opt for natural or Greek varieties. Getting adequate physical activity is another component of a healthy lifestyle, helping to maintain or achieve a healthy weight, promote muscle development and improve bone health. It is recommended that adults engage in at least 30 minutes of moderate-to-vigorous physical activity each day. Encourage children to eat a range of fruits and vegetables. Make it fun to eat healthy by teaching them how to cook and serve their food, making recipes that appeal to their tastes, and sharing meals together. Offer healthy snacks like fresh fruit, whole-grain crackers, low-fat yogurt and peanut butter. Stocking healthy drinks, such as water and herbal tea, can help children avoid the temptation of unhealthy snacks. Eating a healthy diet isn't about counting calories or macronutrients; it's about eating well to be healthier and feel your best. If you find it challenging to create a balanced diet, contact your dietitian who can help guide you towards a healthy lifestyle and reduce your risk of disease.