[LifeStyle] How to develop healthy eating habits in the New Reality?

[#Steeven.™]

"How to eat in this new normal?" could be seen as a curious and unusual question. However, after having been in quarantine periods since March, it is possible that eating habits have changed. And now that we are living this new stage of selective isolation, it is worth it ask yourself the question.

“The habits to return to normality involve the entire family nucleus. It is important to get the family to start thinking differently about food preparation, recognizing the kitchen setting as a space for all household members ”, says Dr. Jannet Arismendi Jiménez, dietitian nutritionist, master's degree in food and nutrition, and speaker who will be part of the Week of healthy habits and lifestyles, which will take place between September 21 and 25 through the social networks of the Secretariat for Social Integration.

The nutritionist highlights the importance of creativity and the rotation of what you do at home to achieve this goal and adds: “The most important elements of the kitchen are inspiration and love. Look for those details of love that make food look good. That taste of montage and the combination of colors when we serve a dish ”.

The Nutrition and Supply Directorate and the Nutrition Sub-Directorate of the District Secretariat for Social Integration carry out a constant work to accompany the people who attend social services with food support and the projects that are worked on in the entity, in order to motivate them to have healthy habits and lifestyles.

“We are living a process of new normality and it is important that people adapt, not only to their life cycle, but also to their environment. In our programs we encourage food consumption that is within the food and nutrition patterns established by the national government, from the dietary guidelines for the Colombian po[CENSORED]tion and according to the calorie and nutrient requirements for each age group ”, he says. Dr. Jacqueline Londoño, Deputy Director of Nutrition at SDIS.

 

Healthy eating starts at home

In times of pandemic it was necessary, for some people, to combine teleworking with homework. “This could have a negative effect on consumer habits. It was also affected by their income and surely they chose to consume fast foods. When we consume these types of foods frequently, there may be metabolic disorders that give rise to potentially preventable diseases such as obesity, being overweight, diabetes and hypertension ”, adds Dr. Arismendi.

To that extent, it is essential to generate learning scenarios. According to Dr. Londoño, “the people who attend the community kitchens receive, through nutritionists, a card called 'Nutricartilla'. There appear the indications so that they can follow parameters of a healthy diet together with an accompaniment from us ”.

The task of learning to eat well should start from home. Dr. Arismendi mentions the importance of respecting meal times with five times of consumption a day. Also to control the portions and find a balance between flavor, color and textures.

“Cooking techniques can be varied. It can be steamed, baked, or sauteed, for example. It is also important to ensure that you consume two servings of vegetables and three servings of fruit a day. They can be mixed with quinoa or chia seeds, which provide vitamins and minerals. It is essential to ensure that, at each meal, there is one food from each group, including meat and dairy products that provide protein for tissue renewal. Minerals are essential for the proper functioning of the body; fruits and vegetables provide vitamins, minerals and fiber; cereals, roots and tubers provide energy ”, explains Arismendi.

The programs of the SDIS Department of Nutrition have a special emphasis on children. “We are going to work with the parents so that they take the information home. They may attend a dining room alternately or permanently, but they always keep these habits in mind, ”says Dr. Londoño.

“We cannot demonize anything. Everything in its measure and in its proper proportions. We must look at the quality, the portion and the frequency of consumption ”, says Dr. Arismendi.

 

Critical nutrients

The speaker advises that you should consume no more than two fried preparations a week and clarifies that olive oil is ideal for dressing salads, not for frying. It also does not recommend frying with margarine, this ingredient can be used in pastry preparations.

Salt helps the balance of cells and the recommended amount is one teaspoon per person per day distributed in the different preparations. Sugar should be controlled by its use in home drinks such as juices or hot drinks and it is recommended to mix two fruits for a smoothie without added sugar.

 

Learn to eat well and enjoy the process

From September 21 to 25, the Week of Healthy Habits and Lifestyles will take place, a space in which with specialists in health, diet and physical activity issues, it will be possible to learn about what it means to eat healthy, how to exercise properly and how we can do it at home.

The lectures will be available on the social networks of the District Secretariat for Social Integration.

On Wednesday, September 23, at 10 a.m., Jannet Arismendi will talk in detail about the ingredients that we should use, what are her nutritional contributions and she will give some tips on how to enjoy a delicious meal that breaks with routines.