See how to choose the right foods and prepare meals
With the increasingly accelerated routine, many people choose to prepare their boxes for lunch, looking for practicality, economics and healthy nutrition. According to the coordinator of the Anhanguera college nutrition course, Fernanda Maniero, strategically preparing and preparing boxes for lunch not only facilitates only day by day, but it can also be an efficient way to maintain a balanced diet without spending too much.
“The key to creating Sane lunch boxes And economic is in planning and in the intelligent choice of the ingredients. Opt for the food of the season, the purchase of mass and cook more are attitudes that help save money without giving up a nourishing meal, “he explains.
Below, check other suggestions for the creation of a healthy and cheap dining box!
1.
To create a good dining box, one of Fernanda Maniero’s main advice is to include a variety of food This guarantees a good balance between proteins, carbohydrates and healthy fats. “The sources of protein can be lean meat, eggs, legumes such as beans and lentils, or even vegetable proteins such as tofu and chickpeas. Carbohydrates should come from healthy sources such as full rice, quinoa or potatoes -de”, guide The teacher.
2. Put the sources of fiber
Fernanda Maniero highlights the importance of the fibers, present in vegetables, vegetables and fruit, which cannot be lost in lunch boxes. “These foods help to regulate the digestive system, to increase satiety and provide essential vitamins and minerals,” he says. It also suggests the addition of seeds, such as chia and flax seeds, to enrich meals with essential fatty acids.
3. Prepare more food
A practical suggestion to save is to prepare the most and freezing meals portions individual. “Cooking in greater volume is a great way to save time and money. When preparing more boxes for lunch at the same time, it is better to distribute the cost of the ingredients and avoid waste,” says the teacher.
4. Avoid transformed foods
Another important advice is to avoid excessive consumption of transformed ingredients, which, in addition to being more expensive, are generally less nutritious. “Exchanges spices ready for natural spices, such as garlic, onion, herbs and olive oil, which are healthier and cheaper options,” suggests Fernanda Maniero.
5. Attention to the type of container
The expert also guides the choice of containers suitable for preserving meals, preferring glass or plastic without BPA, which help to maintain the quality of the food and are reusable. “Investing in vases with partitions is a good idea to organize the different meal components, keeping them fresh and tasty”, recommends.
6. Creativity and planning
Finally, the nutrition teacher recalls that the secret for a healthy and economic lunch planning. “Enjoy what you have at home varies the ingredients and bet on simple recipes, such as salads, bowl And soups, to guarantee practical and nutritious meals, without weighing in the pocket, “he concludes.
By Bianca Lodi Rieg
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
