We live in a time when it is quick and easy to access information about healthy eating. We have recipes available for all tastes. However, we suffer from lack of time. By living with this counter-clockwise feeling it is usual not to be able to put into practice those changes that we would like or needed to do in our diet.
We postpone changes in diet, we are frustrated, but we do nothing, which mixes anxiety with results in overall well-being, weight, blood glucose or cholesterol, and sometimes with an increased sense of guilt over we know what to do but do not put it into practice.
The solution to these questions may lie simply in organization and simplicity, drawing realistic goals.
Suponhamos que já teve uma consulta de nutrição ou tem orientações alimentares que gostaria de pôr em prática.
Where to start?
STEP 1 – Choose a day
Take a moment of the week to focus on the changes you want to implement in your diet.
STEP 2 – Gather all the information you have
Organize your information (food plan or dietary guidelines, recipes …) and choose from 1 to 2 aspects that you want to change (eg confectionery, food or times …), include or exclude in your diet.
STEP 3 – Plan the week
Use a simple application, a scratchpad, or a notebook where you can visit your ideas in the future. Plan, make a weekly menu, and reflect where you can include those changes. For example, if you need to eat more vegetables like cruciferous vegetables (cabbage, turnips, etc.) you can: stipulate a broccoli soup for Monday; for Monday a cauliflower puree; for Saturday a cooked cabbage. You can start by just planning dinners or the soups of the week and gradually evolve into the other meals of the day.
STEP 4 – Identify the ingredients you have at home
Identify the items you already have in the refrigerator, in the pantry and in the freezer and make a shopping list. This exercise can give you ideas for the meals you are planning, you can use that ingredient that has long been forgotten at the bottom of the shelf and avoid buying food that you already have at home.
STEP 5 – Prepare some fresh ingredients immediately after purchase
Wash well and set aside some raw vegetables in a suitable container so that they are ready to use. You can lightly blanch some vegetables, such as spinach, and freeze in portions for a sautéed, rice or omelet. Make a soup, freeze a serving and leave others available for the following days.
STEP 6 – Optimize, reflect and create routine
Optimize time and foresee steps for next meals: enjoy the heat from the oven / stove to cook some food for the menu of the week; use the cooking water of the vegetables to prepare broths for other meals; demolish legumes or whole grains.
Throughout these steps you are taking care of yourself, reflect on it. Congratulate yourself, encourage yourself, and be grateful to be contributing to the good of your health. Try to make it routine. Do not demoralize, the organization requires training, the important thing is to start. Try and evaluate how your food improves from week to week. By the way, why not do all this in a quiet environment to good music or in good company.
If you need support to start this process of food change, do not hesitate, contact us.
(Nutritionist – 0901N)