Prepared: Simple tricks to help you get organized on healthy food - Walla! health

2021-08-17T04:26:58.594Z

The road to a healthier and more balanced diet begins with home-cooked food. But who has time to cook every day? Gil Avidor Aloni with the complete guide to preparing homemade and nutritious food in advance and easily >>>

health
Nutrition and diet

Prepared: Simple tricks to help you get organized on healthy food

Everyone wants to eat healthier, but in the moment of truth - when you stand hungry in front of a refrigerator that has only yellow cheese and olives, it usually falls apart.

So we have gathered everything you need to prepare healthy food in advance, easily

Sounds bad, but so good: all the reasons to eat buckwheat

To the full article

Why prepare food in advance?

1. Saving time

for many of us investing two to three hours in cooking sounds like a waste of precious time.

But the truth is, if we put together all the moments during the week that we spend debating what we will prepare or order, and all the moments after that where we cook or wait for food to arrive - many times it will amount to much more than that.

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2. Saving money

on the pocket is also worth

saving

When we get into a state of hunger and start debating what to eat, the quickest and easiest solution is to go to the nearest restaurant or order delivery.

No matter how we turn it around - less food outside and more at home can lead to significant savings in the long run.

Preparing in advance not only saves us unnecessary expenses on eating out, but can also save us hundreds of dollars a month on grocery shopping: Planning meals in advance during the week allows us to get ready to shop with a neat list that will help us avoid impulsive purchases.

3. For health

Most of us want to eat healthier.

The unavailability of nutritious and satisfying food is one of the main reasons we do not.

When we are hungry and have no nutritious food on hand, the quick meals usually consist of the more processed and less nutritious foods, such as packaged snacks and quick-preparation meals.

The equation here is very simple - if we prepare a variety of foods in advance that include vegetables, fruits, whole grains, quality proteins and healthy fats - this will increase the chance that we will eat more of them.

A study of a sample of 40,500 people found a correlation between early meal planning and a more varied diet, and lower obesity rates.

The guide to preparing healthy food in advance

So after we understand why we should prepare food in advance, now let's talk about how to do it right.

Put up a pot, whenever it is convenient for you.

Patties (Photo: Giphy)

First thing - find a suitable time and write it in a diary.

For many, the best time to cook is the weekend or just the beginning.

But there are no rules here: you may need to spread the cooking over two days, one day at the beginning of the week and one day in the middle.

You may always begin the week with a fridge full of leftovers for weekends, then weekdays is actually your time, and there are those who leave the cooking during night hours, after putting her children to bed. So no matter when - point plan and took some time.

Tip # 2 - Do not get involved.When preparing a variety of foods and in an amount that will be enough for a few days ahead, it is recommended not to get involved with pretentious recipes but to go for the simplest things.In time you will know how to upgrade and improve meals to your liking.

So what do you prepare?

Oven vegetables

It's no secret that if we want to eat healthier we should include more vegetables in the menu.

According to the World Health Organization, incorporating vegetables and fruits in the daily diet reduces our risk of heart disease and certain types of cancer, and according to the Ministry of Health's national dietary recommendations, it is recommended to include at least 4-5 servings of vegetables and fruits of various kinds.

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A post shared by Gil Avidor-Aloni (@eatsgil)

If you do not have the time or energy to cut a salad at every meal, oven-baked vegetables are a wonderful solution.

Place a variety of chopped vegetables on baking paper or a baking sheet, sprinkle with olive oil and spices of your choice, and place in the oven at 200 degrees.

Please note - the roasting time varies from vegetable to vegetable.

It is therefore advisable to group together in separate vegetable molds with similar grilling times.

For example, one dish of root vegetables like sweet potatoes, beets and carrots, and one dish of cruciferous vegetables like cauliflower and broccoli.

Whole grains Whole

grains are a source of dietary fiber, plant protein, vitamins and minerals, and their inclusion in the diet may help balance sugar levels, lower cholesterol and reduce the chance of developing cardiovascular disease.

The most fun part is that cooking cereal is a simple and quick craft, and a pot of whole grain in the fridge like whole rice, quinoa, or buckwheat can suffice us for a few days as a hot addition to a meal or as a base for a variety of creative salads.

Cooking time and amount of water varies from grain to grain, so follow the cooking instructions on the package.

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A post shared by Gil Avidor-Aloni (@eatsgil)

Legumes

Another wonderful family that is recommended to include in the menu is legumes, such as beans, chickpeas, beans and lentils.

They are a source of dietary fiber, vitamins, minerals and plant protein.

Most legumes are recommended to soak overnight before cooking, and here too the cooking time varies from legume to legume.

Cooked legumes can be made from spreads (like homemade chickpeas), desserts, added to stews and salads or eaten as a side dish.

Because of the long soaking and cooking time, it is recommended to cook a large amount of legumes and freeze.

For the impatient, you can buy canned or frozen legumes - it totally does the job.

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A post shared by Gil Avidor-Aloni (@eatsgil)

Meatballs

Whether it is beef, chicken, turkey, fish or vegetarian patties or lentils - there is nothing that gives a feeling of home more than removing patties in the fridge.

In the sauce?

Baked?

It's your decision, the sky is the limit.

Granola

Most breakfast cereals and granules in retail chains contain high amounts of added sugar.

Preparing homemade granola not only saves us money, but also allows us complete control over what enters our body without the need to compromise.

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A post shared by Gil Avidor-Aloni (@eatsgil)

Homemade granola can be made from a mixture of grains like oats and buckwheat, seeds, nuts and dried fruits and added to yogurts, porridge, eaten like cornflakes in milk or just snacked on as it is alongside coffee.

You can also make salty granola - a crunchy and amazing addition to salads.

Gil Avidor-Aloni is a food blogger and consultant in changing eating habits, holds a bachelor's degree in psychology from Tel Aviv University and is a HealthCoach certified by the New York Institute for Integrative Nutrition

** The purpose of this article is to provide information only and does not constitute nutritional or medical advice.

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Source: walla

All life articles on 2021-08-17

Prepared: Simple tricks to help you get organized on healthy food - Walla! health

Prepared: Simple tricks to help you get organized on healthy food

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Sounds bad, but so good: all the reasons to eat buckwheat

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