Due to the situation in which we live in confinement in our homes to face the coronavirus COVID-19 , we spend hours and hours in the house.
We always have to try to see the positive side of everything and, at the food level, we can benefit from this situation. How?
There are many positives to being able to eat and dine at home each day:
1. Choose the foods that will be part of our diet
When we work full time and go up and down because of our personal lives, it often leads to eating out, throwing out fast food, or just not eating . Confinement can help us to structure well the meals and dinners of a whole week and to be able to control what we eat.
2. Cook our own healthy dishes
You have the opportunity to choose healthy dishes such as boiled, steam, iron, oven, papillote, stews (with little fat) … It may be time to discover cooking that you did not know and reinvent yourself in the kitchen . Avoid fried and battered , which triple or quadruple the calories in a food. In addition, they do not provide beneficial nutrients for our health.
3. Improve our digestions
Take time to chew well and eat slowly . Think that the more you chew your meals, the more you will help make your digestion easy. Also, if your meals last between 25-30 minutes , you will give yourself time to feel full. The signal from the stomach to the brain as we are satiated is transmitted after this approximate time.
4. Have time to order and set meal times
It is important that, even though you are not working, you set a few meal times. In this way, you will avoid forgetting to include all the foods that should be part of your daily life in a balanced and healthy diet. Also, if you make 4 or 5 intakes a day , you will make your digestive system work more times. Therefore, you will increase your total caloric expenditure.
5. Reduce consumption of processed or precooked foods
Now that, surely, you have more time; Forget about buying this type of food and make your own dishes . Think that this type of food has in its composition more saturated fats, sugars and salt , 3 components of food, which provide us with few health benefits.
6. Being able to prepare your own healthy homemade sauces
Limit the consumption of processed sauces. Take the opportunity to make homemade and healthy sauces at home. When we go out to eat, sometimes we find sauces on the plates, which we do not know how they are made or the amount of sugars or fats they carry. Take the opportunity to make your sauces at home with vegetables and little oil and salt; low-fat plain yogurt and mint or basil … You can find multiple options of sauces and healthy dressings and you will benefit from it for sure.
7. Limit salt intake
Whether in processed and precooked foods such as canned, smoked, prepared broths … The fact of having little time can lead you to consume this type of food. Okay, you may be eating fast, but … Do you really think your nutrition is good?
Now that you can have more time, choose natural foods and cook them yourself.
It may be time to try aromatic herbs and spices so that you can accustom the palate to other types of flavors and thus reduce the consumption of salt.
8. Enjoy attractive and appetizing meals
Homemade food is not synonymous with boring. Take the opportunity to create healthy recipes that your nutritionist has provided you , or that you have found on the internet or cookbooks.
You can also create your own combinations and surprise yourself .
9. Eat as a family
If you are accompanied, take advantage of the confinement to create healthy eating habits for everyone. Enjoy the company that many times does not allow you to do your daily life and take advantage of cooking with your family .
10. Save on food
If you organize yourself well, it is possible that your spending on food when making the weekly purchase is less than what you did before confinement. What if a coffee here, if today I could not prepare the taper and how could it be, what if the weekend arrives and I feel like going out to dinner at a restaurant with friends … It all adds up! Take advantage and make a weekly purchase thoroughly to be able to eat balanced, healthy and economical.
How to organize a healthy and cheap menu
As you can see, there are not a few benefits that we can achieve for our health by eating at home. But we do not forget that we live in a difficult economic situation in many families. For this reason, I propose a balanced weekly menu made with few ingredients and with economic options that we can find in establishments today. The idea is that, for a week, you can repeat the same type of fish, legume or cereal , but with different recipes or ways of cooking it. Thus, you can enjoy its different versions, textures and flavors.
If you are several at home, it is about each one adapting the quantities to their needs but that you can all eat the same dishes.
Keep in mind that you must freeze some foods to prevent them from deteriorating, such as: fish, seafood or meat. Each food has its shelf life and it is an important thing to keep in mind if you are going to buy only once a week.
So, I encourage you to pick up paper and a pen to start writing down the ingredients you need on your weekly shopping list in order to follow the planning that I propose. You can adapt it to your tastes!