How to maintain a healthy and balanced diet, when you eating away from home in restaurants, bars or cafes or in a work dining room. After the return of the holidays, many of us are forced to eat out. Working hours, obligations, lack of time and long distances between our home and office are some of the factors that lead us to do so. However, on many occasions, we end up opting for unhealthy offers and even for the so-called junk food.
Something that in the long run can end up negatively impacting our health beyond making us gains a few extra pounds. And that is why today we have decided to collect some tips and tricks so that you learn to eat well in such contexts and circumstances without “dying in the attempt.”
Bet on balanced eating
In the first place and before entering into greater vicissitudes we must comment that it is something as simple as applying the premises of healthy and balanced food that we maintain in the house, also outside of it. That is, avoid saturated fats and simple carbohydrates; opt for roasts instead of fried, combine fish and lean meats, and that long etcetera that will surely be familiar.
Something that does not have to be more complicated, especially if you choose to take your own food in a lunch box. Nor is it in restaurants, where we have several healthy options on the menus of the day and we can even request that we make a grilled chicken fillet or a salad without this entailing too many complications.
General food advice
So, the best thing to do is to take your own lunch box – besides, you will avoid intolerances -, well stocked and varied (starving yourself can be your worst enemy, causing snacks and others between hours, and so on). The idea is that you do not just stick to the salads – you’ll end up boring and most likely you will not meet the recommended daily nutrient intake.
Choose foods that will help you perform more at work. For example, blueberries have a positive effect on memory and concentration and promote blood circulation to parts of the brain; while foods such as salmon and avocado, rich in omega-3 acids also affect memory.
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Always include something green, as a garnish or as an ingredient, and do not forget the vegetables. Moderating the amount of bread, carbohydrates and so on, will also help you fight numbness. And if you’re tired of all these options, you can always choose a hard-boiled egg, French omelets and so on.
In addition, most offices include a small kitchen or simply a microwave. If you do not want to stop or find it too cumbersome to boil or roast, simply opt for a dish that can be heated without difficulty. Plant lentils, meat with vegetables or the like are examples.
If you go to the restaurant
If, instead of taking the lunch box, you prefer to go to a restaurant, investigate in advance those premises that are closest to your place of work as well as the options with their different menus. Look at the meat and fish part, especially if there is an opportunity to enjoy protein without additives such as sauces and others. Japanese cuisine, on the other hand, is also low in calories (if you avoid fried foods) and is usually a good alternative.
Another essential when it comes to eating in a restaurant is to choose healthier accompaniments, i.e. skip the usual chips and replace them with salads or vegetables. If you do not get the possibility on the menu, ask for it, it sure is not an extra in the price and it’s worth it.
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Apart from the physical food, we must also refer to the drinks, with which you must be especially careful. Yes, because soft drinks are loaded with unhealthy added sugars and high-calorie content. Choose water in its place and, if you want to indulge yourself, choose the light or zero. Also, control your alcohol intake and watch over the typical and seemingly harmless beer cane, which can hold up to 90 calories (200ml).
Other easy tricks
Apart from food, and especially if you do not want to abuse at those times, it is best to take a piece or several of fruit to snack between hours, satiate the appetite and anxiety. Those that like watermelon or pineapple contain a lot of water will kill your appetite and keep your stomach calm.
The natural sugar present in the fruit, for example, will help your glucose curve stay at normal levels. Also, keep in mind that hunger can become your worst enemy when it comes to choosing, especially because in those states often fancy fats and carbohydrates to a greater extent. Nuts are another healthy and appetizing option.
Eat slowly, tasting every bite and chewing well, and avoid distractions such as reading the press, television or the like while you are eating. The World Health Organization recommends, in fact, that at least 40 minutes should be devoted to food. In addition, you can use to chat and intimate a little more with your colleagues.
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If not, set a fixed time (and duration) to eat. Try not to do it on the desktop but in another environment. It will help you to disconnect at least for a few moments and also to render more. For desserts opt for a yogurt (if you have access to a fridge); Will allow you to feel less heavy and the digestion will take place more quickly.
Examples of recipes
Finally, we could not fail to comment on some examples of recipes that you can take in the lunch box and do not involve too much difficulty. The original and complete salads are a great option. Choose spinach and garnish with fresh cheese, nuts or pine nuts and some ham. Balsamic vinaigrette with touches of mustard will give you the finishing touch.
Those of legumes are another healthy and delicious option. Chickpeas cooked with onion taquitos, green pepper, tuna, and tomato are delicious. You can even opt for a “green” stew with them very similar and with a simple stir fry. The breast and fish such as hake and emperor are also well preserved, especially if accompanied by vegetables such as onions and beans that can give a juicier touch.
Tortillas will also be your great allies. The zucchini and mushrooms are very quick to prepare and look great. And if we talk about vegetables, we can highlight the eggplants: cut them in half and insert them in the microwave for a few minutes (covered). It will suffice a trickle of extra virgin olive oil to have an absolutely delicious bite.