Dietitian Abroad: Spain Edition

I love to eat – no surprise there! I also love to travel; so an opportunity to eat delicious foods in an exotic locale gets ‘two thumbs up’!

Spain had been on my bucket list for years and with the completion of a career transition, and some cheaper fall travel prices, it was perfect timing for a little adventure.

While I enjoy getting away from the daily routine, taking time off for vacation doesn’t mean ditching my healthy lifestyle. One gluttonous getaway isn’t worth sabotaging months of hard work. Luckily, with some nutrition strategy, it was possible stay on track and enjoy the local Spanish cuisine.

Quality not Quantity: The Spanish Desayuno

The first thing I noticed about Spain were the tiny breakfasts! A typical morning meal combines a sweet pastry or buttered toast with with a coffee – prepared with espresso and steamed milked. The 6 oz beverage and palm-size croissants look minuscule next to a Starbucks grande Caramel Macchiato and loaf of Cinnamon Swirl Coffee Cake. While the Spanish starter is hardly the breakfast of champions we preach in the States, it’s just enough to break the fast and satisfy the savory-sweet desire until the next meal (la merienda) at 11am. Read more about the typical Spanish breakfast.

Café con leche (similar to a latte) and Napolitanas (chocolate-filled croissant) — Café con leche (similar to a latte) and Napolitanas (chocolate-filled croissants)

Eat Like a Local

Almuerzo, consumed between 1pm – 3pm, is the cornerstone of the the Spanish culinary experience. For the best food at the most economical price, the menú del día is a must! The menú del día features a meal of the day, at a fixed price, divided into three courses. It’s geared towards locals who can’t go home for lunch. The primer plato is usually the vegetable – a mixed salad or sautéed greens. The segundo plato is the meat or fish.

The final course features dessert and coffee. Keep in mind, this is the biggest meal of the day. Evening bites, called tapas, tend to resemble breakfast. Read more about Spanish mealtimes from an American working in Spain.

lunch2 — Guisantes con jamón (peas and ham), Merluza (Hake), patatas fritas (french fries), and mousse de chocolate

El lomo con ensalada y patatas fritas (Beef tenderloin, salad, and french fries)

lunch1 — Sole (fish) and sautéed broccoli with cauliflower in garlic and olive oil

Order to Share

It’s tempting to want to try everything when traveling abroad; who knows if I’ll ever visit again? By ordering dishes to share, I sampled a variety of items without having to commit to an entire plate. This method cuts down on over-consumption and can be more budget friendly. If my entree-sharing hubby and I were still hungry – we order ed another course.

Vino tinto (red wine) and pizza — Vino tinto (red wine) and ham/mushroom pizza

A Treat in Mind

With bodegas and cafes on every corner, it can be a struggle not to over-indulge in local delicacies. In my first day of touring, I made of mental list of all the goodies I wanted to try. For the rest of the trip, I followed the “one-a-day” philosophy, slowly working down my checklist. Know that the sweets will exist tomorrow; there is no need to stockpile the stomach.

Some Snacks on Hand

In those same Spanish bodegas and cafes that temp with treats, are a variety fruits and vegetables. In most of the cities I visited, it was hard to walk a block without seeing a colorful display of fresh produce. It was everywhere! I used that to my advantage. I picked up some familiar, and not-so-familiar, fruits and veggies to snack on. By ‘keeping a little energy in the tank,’ I reduced the risk of impulsively purchasing an unintended treat.

Drink in Moderation

Unfortunately for Coloradans, the Spanish beer is horrible; stick to those mile-high microbrews. Wine (and sangria) on the other hand, is cheap and flowing. So much so that the Spanish definition of moderate alcohol consumption is actually double our US recommendation of 2 drinks/day for men and 1/day for women. Regardless of which definition you use on vacation, know that calories from alcohol add up fast – and you don’t to ruin the following morning with a hangover!

drinks — Sangria y Cerveza San Miguel (beer)

Walking Is the Secret Weapon

I walked everywhere! And by everywhere, I mean: ev.ery.where (adv): to or in all parts or places. Even if I had no idea where I was going, I found local map and got outside. It was so easy to get swept up in the cobblestone streets of Moorish history, that some of my days totaled over 10 miles of walking.