See how to choose the right foods to make the meal more nutritious
To maintain balanced meals during the week, organizing lunch boxes is a strategy that facilitates routine and contributes to more aware food choices, promoting the health and general well -being of the body. In addition to saving time, the preparation in advance of the dishes helps to guarantee a variety of nutrients and greater control over the quality of the ingredients used.
With this in mind, Jessica Benazzi, a nutritionist of Divino Fogão, gives 9 tips for the institution and conservation of the boxes for lunch. Check!
1. Planning
Before starting to prepare the lunch boxAn organization of the week is essential to plan how to set every meal. Consider the main scheduled appointments, such as training in the gym, lessons or facial days, since these factors can influence the type of food for several occasions to facilitate the routine.
2. Be careful with the composition
If you already follow a diet plan prepared by a nutritionist, just analyze what is in the menu and assemble lunch boxes ingredients and respecting the allowed quantities. If you do not follow a specific diet plan, each meal it is installing must have four different options, considering:
- Vegetables (raw and boiled);
- Proteins (animal and plant);
- Carbohydrates;
- Fat.
In case of doubt, it recalls that more colorful, healthier tends to be the combination.
3. Vegetables
Vegetables must correspond to 50% of the lunch box. They can be consumed fresh, such as lettuce, tomato or cucumber or frozen with other foods. Some ingredients, such as carrots, broccoli, cauliflower and courgettes, when steamed, freeze well without losing nutrients, which facilitates consumption.
4.
Proteins should correspond to 25% of the lunch box and are fundamental in the food of those who try to build and maintain good muscle mass levels. As an option for animal proteins, you can count on beef, chicken, pig, fish and eggs. But if you want to maintain a balanced diet, it is better to choose thin cuts and natural spices to avoid excess fat and salt. We must also include origin of origin vegetablesLike collected beans, black beans, lentils, chickpeas and peas.
5. Facts
One of the greatest concerns of those who are looking for healthy nutrition are fats. They can only compose 5% of the dish to be enjoyed, as long as they are good fats, such as olive oil, walnuts, chia seeds or flax seeds. These inputs are flavored with the salad and help the absorption of vitamins.
6. Carbohydrates
The main source of energy of the body, the carbohydrates equivalent to 20% of the ideal lunch box. This percentage can be made up of classic options such as rice, pasta or even pasta and bread, but it is recommended to prefer complete versions. If you decide to vary in preparation, even some tubers such as potatoes, cassava or sweet potatoes are good alternatives.
7. Ideal container
To facilitate storage in the refrigerator, the rectangular vessels are the most recommended. The container material may vary according to your needs. The glass jars do not absorb the smell or flavor and as long as they do not suffer from thermal shock, they can go silent in the microwave or freezer.
The plastic vases, if free from BPA, are lighter, facilitating the displacement of people who use public transport. On the contrary, they can absorb the smell of food and are not very resistant to intense heating in the microwave.
The stainless steel containers are very resistant, do not retain the smell and maintain hot food longer. However, they cannot go to the microwave and should be heated on the water bath stove.
8. How to keep
THE warehouse Incorrect can favor the proliferation of bacteria. So that this does not happen, it is recommended to cook the vegetables and proteins in the right point and use natural spices such as garlic or onion to prevent the consistency from being changed after freezing.
Other suggestions that are important to maintain the consistency of the ingredients include the positioning of the exhaustive and sauce separated from the other foods to prevent them from drying out. Also, never take hot food directly to the refrigerator, as this can moisten the meal and change the quality of the chosen items.
To assemble lunch boxes, it is indicated to place cereals and legumes first, then proteins and finally vegetables. Do not fill the pot up to the edge while the foods expand during freezing.
9.
To prevent food from being ruined, good advice is to label the lunch box with the cooking date as this allows better control and avoids waste. In the refrigerator, food can be kept up to three days without the risk of changing the consistency or a certain contamination.
In the freezer, most are in good conservation for a maximum of three months. For those who depend on the transport to get to work, the ideal is always to take the container with food in a thermal bag, preventing the ingredients from defeating and contaminating quickly.
By Juliana Beelata
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.
