They are almost fulfilled two weeks of confinement at home for the coronavirus crisis, which has completely changed the routines and habits of the majority of Spaniards. Among those activities, also going for a walk, running or doing different exercises in the gym has been truncated by the obligation to remain locked up. Despite the fact that many are reinventing themselves so as not to abandon the gym and if you continue it between four walls or on outdoor terraces, you also have to take care of the theme of the feeding. For this purpose, we present you here a perfect guide to eat well, prepared by experts in this field. Take note!
At home, more 'danger' with meals
The fact of being so many hours at home can lead you to a lack of control of eating routines, including the typical pecking between one meal and another. But this is not the only thing that can affect your usual weight, since there are other variables that are even more important. Since I have provided you with more food at the grocery store compared to your list on the purchase pre-quarantine until you increase your Sedentary lifestyle. If you are one of those who continues to go to work in person, this may not be a problem that affects you, but if you carry out your work functions remotely or are unemployed, be careful. Because eat more and then hardly moving the skeleton carries its consequences for your body.
The uncontrolled practice of eating in full confinement works as a string where you complete the first part by buy more than the bill. Then, spending more time at home makes it easier for you to consume all those products quickly. And not only out of obvious necessity but because the only common possibility that the government allows to go out in the alarm status is to go for provisions. This motivates you even more to use up your fridge and pantry sooner. Even if you add the option to extend your breakfast, lunch or dinner because afterwards you shouldn't go anywhere ... the matter is complicated for you.
But calm because the guide to eat well that has prepared the College of Dietitians-Nutritionists of Catalonia (CoDiNuCat). These are some simple tips to follow every day to maintain a healthy diet and not have to regret an increase in your body weight in the post-quarantine period. You have already seen that this 'danger' increases at home.
Ten recommendations in the guide to eat well
This guide to eat well has been shared under the hastag #StayHomeComeBien and includes up to ten recommendations to wear a habit healthy. Pay attention to each of the points!
1. Eat more source foods vegetable: fruits, vegetables, legumes and nuts.
2. use extra virgin olive oil for cooking and seasoning, instead of other oils and fats.
3. Substitute refined white bread, rice, and pasta for their integral version.
4. Incorporates dairy every day: especially milk, fermented milk or yogurt without added sugar.
5. Consume preferably fish, lean meats, and eggs instead of red and / or processed meats.
6. Drink water to hydrate yourself and avoid sugary drinks and juices.
7. More fresh, local and seasonal food. Less ultra-processed. Limit the consumption of prepared dishes and cook with food from our land.
8. Avoid alcohol, smoking or any other toxic habit.
9. More physical activity daily (150 minutes / week of physical exercise). More hours of restful sleep, less sedentary lifestyle.
10. Eat at least one family meal and enjoy eating as a social act.
Other tips
Apart from those recommendations more related to the food itself, other tips that we propose are the following:
- Plan your daily menus so as not to always be eating the same thing. Alternate rice, pasta, potatoes, and vegetables with meat and fish. It resorts to different recipes, as well as ways of preparation.
- Maintain the routines of your Main meals of the day, at times that are always the same.
- The hydration is important also at home. Even if you do not exercise or exert yourself, drink at least one drink of water, which is always better than soft drinks or alcoholic beverages.
- The light meals They are essential if you do not want to gain kilos in this quarantine. It's not about you being hungry, but it's not about getting bloated either.
- Avoid orders Home of prepared dishes and get into the kitchen to try even with new recipes that you find here in Gastronomic Information, for example. Limit the type of food you request to weekends or specific days.
In short, follow all this guide to eating well and healthy to take care of your line.
