Vegetables and seasonal fruit at will. Yes also to whole grains and healthy proteins. Here's how to limit excesses at the table and make healthy choices
Quarantine has changed the diet and lifestyles for everyone. We eat more and in a messy way. We do little movement and often sleep badly. Incorrect nutrition, sedentary lifestyle and lack of rest are among health risk factors and the line. They favor overweight, obesity, cardiovascular diseases and many other ailments. That's why even in quarantine it is important to try to take small steps to stay healthy. First, even at the table, following a routine is fundamental. «Eating always at the same time and not skipping meals allows you to give a rhythm to the days and, consequently, to our body, explains the nutritionist Valentina Schirò. "It promotes the proper functioning of the metabolism, which with sedentary life and the lack of night rest tends to slow down," says the expert, who here suggests what to eat and what to avoid in quarantine to stay healthy.
How to organize meals
The advice «is to have a more substantial meal for breakfast and lunch and a lighter one for dinner. In this way you run the risk of gaining less weight and sleeping better . In fact, a too abundant meal slows down digestion and risks disturbing sleep. As for mid-morning or mid-afternoon snacks, to cure hunger, healthy solutions must be chosen. «A white yogurt or seasonal fruit combined with some almonds or walnuts helps to counter sudden hunger attacks. It provides fiber, "good" fats and carbohydrates that give energy and satiety . Another useful strategy is to avoid eating quickly. "We take advantage of the time available to calmly consume food throughout the day." The advantages? "It allows you to eat less and feel less bloated at the end of the meal."
Foods that are good
At the table you have to privilege seasonal vegetables every day. "Vegetables and fruit provide many fibers that promote intestinal regularity", explains nutritionist Valentina Schirò. "In addition, they slow down the absorption of sugars and fats and give satiety. Carrots and fennel, for example, can also be eaten as a mid-morning or mid-afternoon snack. They provide few calories, but they give a lot of satiety. They are also a source of valuable vitamins, minerals and antioxidants, which promote the proper functioning of the body. " Legumes (chickpeas, lentils, beans, etc.) are also rich in many precious nutrients. They can also be consumed 3-4 times a week. «Combined with pasta, for example, they provide complete proteins similar to those contained in meat. Also good for whole grains (rye, oats, brown rice etc.) and pseudocereals (quinoa, amaranth, buckwheat, etc.). They are a source of fiber and complex carbohydrates. «They give energy for a long time and help to keep the metabolism efficient. In addition, they provide tryptophan, an amino acid precursor of serotonin, the hormone that regulates mood and satiety. " Finally, in the daily menus, the proteins of meat, fish, eggs, milk and its derivatives should not be missing. «Consumed in the right quantities and included in a healthy and balanced diet, they are allies of health and fitness. They help to eat less because they give satiety. In addition, they help maintain and build lean mass, "says the nutritionist.
Foods that are not good
To stay healthy, the expert suggests "you must limit the consumption of foods rich in fats and sugars. These include snacks, biscuits, cooking nuts, sauces and industrial foods in general . Savory foods such as cured meats, cheeses, industrial snacks such as fries in bags should also be avoided. "They bring an important share of sodium which consumed in excess promotes overweight, obesity, cellulite, retention, cardiovascular diseases and other ailments", explains nutritionist Valentina Schirò.
What to drink
Water is essential for the functioning of the body. «It stimulates diuresis and counteracts heaviness and swelling, two frequent problems in those who move little and live a sedentary lifestyle. In addition, it promotes the functioning of the metabolism and helps to keep away from the accumulation of extra pounds. " To increase the water intake, herbal and herbal teas can also be consumed. "For example, hawthorn promotes relaxation and helps you sleep better," says the expert.
