What can our children eat at noon? Collaboration with the magazine Parents and Schools
Nutrition

9 tips to plan your diet

At this time of year we know that one of the things you need the most is a little planning and order. That is why we have prepared a short video with the best tips to plan the diet of 9 Alimmenta nutritionists . Do you dare to see it?

Top 9 planning tips

  • Vanesa Rus, dietitian-nutritionist at Alimmenta in Sabadell begins this list of tips with a basic: “There can be no good planning without a proper shopping list and without having a refrigerator and pantry full of healthy foods .” This is your starting point.
  • The nutritionist at Alimmenta in Sant Cugat , Marisa Burgos, is very clear that the key is to involve her entire family in planning : “When I plan, I do it in the company of the rest of the family to design menus that we all like together. We have designated days for cooking: Sunday afternoons and Thursday mornings. ” Do you dare to mark that day for your family planning?
  • For the nutritionist Laia Gómez, it is essential to always have a variety of vegetables cooked in a simple way in your fridge : “steamed broccoli, boiled chard, maybe some steamed beans or some vegetables made in the oven. Then you just need to add to these vegetables a protein, such as an egg or some legumes and a hydrate such as rice or potato that I also have cooked ”.
  • Yaiza Molina is great to pre-order her protein rations . That is why he recommends contacting the butcher and fishmonger you trust and ordering the meat and fish you want to buy that month in advance: “I call and ask for what I’m going to want, that’s how they prepare it when they have time. They vacuum pack it in portions, and in the afternoon when folding, I pick it up and freeze everything. Doing it this way, I save time “
  • Dietitian-nutritionist Sara Martínez recommends making sure you always have a quality carbohydrate that can be prepared quickly. In your case that hydrate is a good whole wheat bread. Sara comments that she always keeps “slices of whole wheat bread in the freezer which I defrost in a minute in the toaster. I use them for breakfast and also to accompany lunch and dinner ”.
  • Laura Bonet recommends that we always have a healthy and versatile side dish ready : “It is good for me to cook versatile dishes like a ratatouille for the whole week. Then I combine it with tofu, tuna or with some toast. But if planning fails, I always have cans of frozen vegetables or legumes in the pantry to quickly improvise a healthy meal ”.
  • Nutritionist Cristina Lafuente turns her Mondays into “Harvest Mondays”: “I take advantage of Meatless Mondays to prepare some legumes with the week’s leftover vegetables . I stew all the vegetables together with various spices or tomato sauce and freeze half to have dinner made for another day ”.
  • The technical director of Alimmenta, Juana Mª González, proposes that we reserve a moment to cook preparations that will facilitate our planning throughout the month: “On the same day I cook 6 servings of legumes, a squid or meat stew and a vegetable cream . Half of the rations go to the fridge and the other half to the freezer ”.
  • Adriana Oroz ensures a good start to the week by preparing her tuppers for the first three days : “I always reserve a while on the weekend to do the shopping and cook: I prepare three recipes with which I fill 6 complete and balanced tuppers. Just like that, I already have the first three days of the week covered ”.

Storage and conservation tips

  • It is important that you have enough tuppers of an optimal size.
  • Cooked food can be kept in the fridge for 3-4 days. If you are not going to consume it in that time, it is better to freeze it.
  • Have a good fridge, it is important to ensure that the temperature is adequate and avoid filling it so much that cold air cannot circulate.
  • It is important to keep the temperature of the fridge at 5 degrees. There will be areas of the refrigerator that reach 7 degrees and others almost 0 degrees. It is important that the temperature does not reach 8 degrees since from there some bacteria are capable of growing, even growing at lower temperatures. On the coldest shelves, place the raw meat and fish that you are going to prepare. There are refrigerators that have a drawer for this that keeps food close to 0 degrees and is safer for raw products.
  • Do not put perishable food on the refrigerator door.
  • When you cook a food you must cover it quickly and let it temper out of the fridge for a maximum of 1 hour, then in the fridge.
  • Handle food while maintaining good hygiene on hands, rags and utensils and do not mix raw food with already cooked food on the kitchen shelves and the refrigerator.

Finally, we would like to share another video in which we solve planning doubts made by people who follow us on networks (on our YouTube and Instagram channel).

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