1. Before entering the supermarket, check the cupboard, freezer and refrigerator to see what ingredients you will need to purchase. 2. For a healthy meal preparation, you can have some basic ingredients like your essential ingredients in your kitchen. For example, you can store whole grains, cooking oil, dried fruits, herbs etc. in your cupboards. You save time, especially on busy weeknights when you don't have time to go to the grocery store. In this case, It is important to keep a well-stocked cupboard. 3. Stock up on storage containers to store meals after they are prepared. Once packed with food, these can be stored for much longer in the freezer or the refrigerator for later use and consumption 4. We may include in the diet mainly complex and simple carbohydrates of natural origin and unsaturated fats of natural origin. It is recommended then, to choose products with the lowest amounts of sodium, added sugars and saturated fats and without trans fats. Look for the nutrition label to determine these details. 5. When shopping for frozen vegetables and fruits, it is better to choose a wide variety with many colours without salty sauces or sugary syrups. 6. To make the most of their vitamins and minerals, it is convenient to consume fresh fruits, in their raw forms. Vegetables that are already ripe, fresh in appearance and free of bruises and signs of deterioration should be preferred. 7. Invest time in meal and recipe planning with simple and creative techniques. Save plans in a folder, book or mobile for use in the kitchen. 8.If time rarely permits on week days, it is better to prepare meals on weekends. You can use the essential ingredients of the well-stocked cupboard to prepare healthy meals and you can store prepared meals in the freezer. 9. It is advisable to replace one or two of the usually less nutritious foods with healthier options instead of eliminating foods from your diet. For example, restaurant bought fried chicken can be replaced with chicken nuggets prepared at home, utilizing healthier fat oils, such as olive oil, and other healthier ingredients. 10. It is recommended to eat in moderation. Save the food in excess after serving your plate to eat at a later time. Once you have divided the proper portions, store the food in the storage containers.
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