Eat well outside the home is a problem for those who want to lose weight or practice a healthier diet.Learn about a variety of solutions to be able to have a correct feeding, always.
The intention to increase the care with the feed is present in the thinking of many people, especially in those who want to lose weight. However, this scenario is often limited by the lack of time and the need to make the most of the meals outside of the home.
However, know that it is possible (and easy) to eat well outside the home, especially if you organize and be able to take a packed lunch with the meals required for the whole day.
EAT WELL OUTSIDE THE HOME: IMPORTANT TIPS TO EATING OUTSIDE THE HOME
We live, today, in a society in which the majority of people do not have time to prepare meals, due to the fast pace of work, and ends up by eating often off and way more unbalanced.
In this sense, we will give you some practical tips to start eating well outside the home, even on the days that time is racing.
1. TAKE PACKED LUNCH FOR WORK
One of the solutions to the most recurrent to eat well outside the home is the preparation of the lunch box to take to work. This way, you can control what takes and consequently the one that eats, avoiding offers unbalanced of restaurants, canteens or bars and dosages exaggerated.
Of course, this assumes always a good organization, so opt for healthy choices, and plan the main meals for leftovers for the next day.
In this sense, the planning of the meals (main and intermediate), as well as supermarket shopping are determining factors for the success of your project of eating well outside the home.
As such, at the beginning of the week plan the weekly menu, including what they will include in their snacks between meals and make a shopping list with the quantities required to make at least two meals.
Opt for meals at the basis of lean meats, fish or eggs, vegetables or salad and rice or pasta, so to be practical to heat the next day.
List of healthy options for your board
Let’s see, then, a small list of healthy foods and that can include a practice in your day-to-day, either in the main meals, whether in snacks:
- Low-fat yogurt or natural;
- Gelatin no sugar added (packaging, ready to consume)
- Dried fruits and oleaginous;
- Bread dark or toasted whole grain;
- Cheese lean ham birds;
- Peanut butter;
- Bars and protein shakes;
- Eggs for baking;
- Tuna and chicken canned in natural;
- Salads packed and already washed;
- Soups of vegetables without potatoes packaged and already prepared (just need to heat up in the microwave);
- Beans and grain canned already cooked;
- Seeds ready to consume;
2. HAVE PRACTICAL OPTIONS AT HOME, ALREADY PREPARED
When the weather is poor and does not have time to make dinner, and therefore is no options to take on the next day for lunch, it is important to have options for healthy meals already prepared.
In fact, if you have on hand, cans of tuna or chicken breast to the natural, legumes (beans, grain), also in airtight containers, salads already prepared and washed, the rice pre-built that only need to heat up frozen dinners that only require an oven or microwave, and eggs for baking, you can easily prepare a healthy meal, even a small sandwich.
If you choose this last option, avoid sauces and use a type of bread very dense.
3. LEVAR REFEIÇÕES QUE SE ENQUADREM NO SEU ESTILO DE VIDA
The error of many people who want to lose weight and begin to take food from home to eat well at work is the fact that they are packed too restrictive and that do not fit your lifestyle or food preferences.
Taking into account that the most important thing for weight loss is the promotion of a negative energy balance, that is, consume less calories / energy than one that spends, the choice between a diet restricted in carbohydrates, or more restricted in fat should be according to your food preferences and daily routines.
4. AVOID HAVING UNHEALTHY FOOD IN THE HOUSE
Remove the house of all the foods rich in sugar and / or fat which are an attraction difficult to resist (ex. biscuits, chocolates, sweets, ice cream) and trade them for healthier foods, such as rusks whole grain, fruit, oatmeal, gelatin without sugar and yoghurt.
So when you want to prepare your own snacks to bring for the meals out of the house on the following day, you only have good options from which to choose.
5. IN THE RESTAURANT, AVOID STARTERS AND DESSERTS, AND DRINK WATER
If you do not have the same chance of taking the house and have to eat at a restaurant, avoid the entries, including the bread, and the desserts, because they provide extra calories required for your meal.
Eat slowly and chew food well to realize in advance that you are satiated and, thus, avoid eating in excess.
In addition, drink water with a meal and avoid soft drinks or alcoholic beverages, because they provide calories and hollows that add no nutritional value to your meal.
6. EAT SOUP BEFORE MEAL
Always start at the soup to be more satisfied and be more easy to control the food intake during the rest of the meal, in particular to food more energy.
Even in the restaurant, the “fear” of the soup with a potato should be passed and should be a preferable option to the dishes more on the heavy side.
As you can see, eating well outside the home is possible, provided that you make healthy food choices, which should begin within the home and extend to the meals in the restaurants or bars.