[LifeStyle] Get back in control of your eating with healthy habits

[#Steeven.™]

Planning the weekly or biweekly menu is the main suggestion of the nutritionist Yazmín Galarza to resume healthy habits, which were relegated during the isolation caused by the expansion of covid-19.

With this measure, you will guarantee the intake of foods loaded with nutrients and the reduction of processed foods, high in sugar and saturated fat. This will also optimize visits to the supermarket and financial resources.

Another point in favor of this planning is that waste is avoided or reduced.

This specialist comments that after isolation, people incorporated large amounts of fruits and vegetables, but forgot to eat quality water, protein and carbohydrates. They opted for bread and white rice, for example, and turned to food delivery, rather than preparing it at home.
They also overlooked meal times. Hence the suggestion to retake them to avoid excesses. If a person skips breakfast, for example, she will arrive anxious at lunchtime.

The ideal, according to nutritionist Darlene Melendres, is to have dinner three hours before going to bed: between 7:00 p.m. and 8:00 p.m. That same time should run between one meal and another.

At dinner, according to the specialists, protein and vegetables should prevail, such as lettuce and asparagus; These are high in fiber, a substance that improves intestinal transit and prevents problems such as annoying constipation.

Another tip from the specialists is to include small 'snacks' in the mid-morning and mid-afternoon; fruits and nuts work, such as walnuts and almonds.

The key to taking advantage of its nutrients is to consume them in adequate portions, because according to Galarza, healthy foods also contribute to weight gain when eaten in excess.

Nuts are rich in monounsaturated and polyunsaturated acids. They also have fiber, minerals, and antioxidants. “There are no bad foods. The key is to consume them in the right amounts ”, points out the nutritionist Geovanna Arcos.

The intake of hot beverages is also key in the mission of returning to a healthy eating plan. They provide a feeling of fullness and can be eaten after the main meals.

Finally, to know the exact amounts of macro and micronutrients that each person requires, it is important to have the guidance of specialists. Currently, after the arrival of the pandemic, many experts in the field offer advice at reduced prices. Others, on the other hand, have plans that include the advice of a psychologist and that of a personal trainer.