Menu Ideas for Food Reeducation

Menu Ideas for Food Reeducation

There are few people who grew up with a balanced and impeccable food education. Children naturally look for sweet and savory foods, which do not necessarily have very high nutritional values. But as we grow and currently allied with the possibility of obtaining more information regarding nutrition, we started looking for ways to have a healthier life.

Important Tips to start nutritional education

  1. Try to start small, exchanging a food not so healthy for a healthier equivalent, for example, a full yogurt by a skim or an industrialized juice for a natural or organic. Change radically from one moment to another can affect your body and your mood;
  2. It is really important to want to change their food. If you always think it's a very great sacrifice, the diet probably will not last long. You have to feel good about your new day by day and the menu for nutritional education. So if there are foods that you really want and that are unhealthy, such as a drumstick, do not remove your menu, simply try decreasing their consumption;
  3. The worst enemies of a healthy diet these days are: sugar and refined salt, bad fat, sodium and carbohydrates. Are they have to be gradually reduced or cut its menu;
  4. The best way to control your menu for nutritional education is to prepare your meals at home. If you do not have much time, opt for quick meals to make. Try to avoid as much as possible the junk food and fast foods;
  5. Begin to carefully read the ingredients contained in the food you buy and consume in their day-to-day. Try to avoid those with too much sugar, sodium, fat and carbohydrates;
  6. Drink a lot of water;
  7. Eat several meals during the day, with a maximum interval of 3 hours between each other, can help your stomach to decrease, and your body will always be well fed and will end up working more efficiently. It is always important also chew the food;
  8. If counting calories is too much work, try not to be so strict and think on their menu or portions of some foods separating them into groups, or the variety of colors on your plate;
  9. The fibers can be good allies to keep your body working well, and is not very difficult to place them on your menu for nutritional education. For example, add golden flaxseed in your rice and beans, the texture may change a little, but like almost does not change. Oats are also a rich food fiber which has a strong taste and can be added to fruit;
  10. Try starting your meal with foods that will help your body's metabolism, such as the leafy green salad;
  11. Carbohydrates are important, but those from whole grains, fruits and vegetables are much better, because our body digests them more slowly, and then took advantage of his power much longer. Meanwhile, the French bread carbohydrate, macaroni or rice burn much faster. Therefore, it is possible to have faster hungry, the body may end up asking for more food, eating more calories than it should;
  12. Calcium is a very important element in your menu, it is present in foods derived from milk, vegetables with a very bright green (kale, broccoli, asparagus, etc.) and various types of beans, such as black beans;
  13. Proteins are needed on the menu for nutritional education, but the best would be contained in the lean meats or eggs, and preferably to be grilled or cooked without too much fat. Soy and some types of nuts are also rich in protein;
  14. Fats can also be healthy. But are not those of the chips or the fair pastel, but those found in fish such as omega-3, and the fats that come from avocados, nuts, nuts, seeds (pumpkin or sesame);
  15. Decrease the level of refined salt in the meals can be difficult for some people because it can enhance the flavor of many foods, but try to replace it with healthier versions like Himalayan salt and / or try other natural seasonings to give more flavor such as parsley, coriander, garlic, onion, etc;
  16. Always try to expand your menu for nutritional education and try new types of food, because you will not only gain range, as will find a food that can greatly enrich your meals. Along the same lines, try also try out new combinations of foods and vary its menu, avoiding the boredom of always eating the same thing.

The basis of meals from a menu for nutritional education

Described below which, in general, it is recommended for each meal a healthy eating menu. Their portions can vary your daily calorie need:

  • The breakfast should contain a juice or a whole fruit, some derived from milk and some full fiber (toast, bread or cereal);
  • Lunch should contain a protein (red meat, chicken, egg, seafood, etc.), a food rich in fiber and protein (rice, pasta, bread, oats, linseed), legumes and vegetables (generous portions), and a shaped fruit juice or dessert;
  • Intermediates snacks may contain a selection oilseeds (nuts, pistachio, almond), dried fruit, yogurt, cereal bars, fruit biscuits and fit;
  • At dinner, the menu can be very similar to lunch, decreasing foods high in carbohydrates and increasing vegetables.

Below, to help you create a more dynamic menu we have replacement table, ie food and its equivalents:

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Below, we suggest some ideas for you to form your menu for nutritional education:

menu suggestions for nutritional education  

Breakfast:

  • 1 slice of bread (preferably) or full 1 French bread (cored) with butter or light cream cheese with turkey breast + natural juice or coffee or milk;
  • Skim yogurt smoothie with some fruit and a tablespoon of oat and / or wheat germ;
  • fruit salad with granola or mix of whole grains;
  • Curd Creamed + 2 tablespoons oatmeal + 1 tablespoon wheat germ soup + 1 tablespoon of honey;
  • detox juice (kale, ginger, wheat germ and some fruit such as apple and / or lime) + 2 small slices of white cheese with some natural spices such as parsley or oregano and olive oil;
  • 2 whole toast + jam or curd light + fruit juice or coffee with milk;
  • 2 scrambled eggs + green tea with ginger.

Morning snack:

  • A yoghurt pot, preferably skimmed;
  • A pot gelatin;
  • A banana with cinnamon or flaxseed meal;
  • A fruit like mandarin or guava or apple or pear or an average bunch of grapes;
  • Mix oilseeds with dry fruits (Brazil nuts, cashew nuts, almonds, hazelnuts or walnuts, and apricot, banana, grape, papaya, pineapple, cranberry dry);
  • 1 whole wheat toast with a cup of green tea or coffee (no sugar);
  • 1 slice of white cheese light with a cup of tea or coffee (no sugar);
  • 3 integral crackers + beverage;

Lunch:

  • green salad + 2 tablespoons rice soup (preferably integral) + grilled meat (fish, chicken, red meat, pork, Peru) or an omelet + broccoli and / or pod and / or carrots and / or chayote and / or cooked zucchini or braised in coconut oil;
  • Salad with leaves of your choice, carrot and grated beets + 2 tablespoons rice soup + 1 bean soup spoon + a golden linseed teaspoon + 2 small zucchini stuffed with ground beef;
  • arugula salad, curly lettuce, hearts of palm and corn + 2 tablespoons cooked chicken soup with onion and tomato + 2 tablespoons fried vegetables + 1 tablespoon of cassava puree;

Afternoon snack (which may be up to 2):

  • Mix oilseeds with dry fruits (Brazil nuts, cashew nuts, almonds, hazelnuts or walnuts, and apricot, banana, grape, papaya, pineapple, cranberry dry);
  • Yogurt smoothie with some fruit;
  • Chocolate with 70% cocoa over;
  • Some fruit;
  • Banana with cinnamon almond blades;
  • Cereal bar;
  • 3 mini-loaves of cheese-+ beverage;
  • 1 detox juice or any other natural juice.

Have a dinner:

  • green salad with tomato, onion, goat cheese, nuts and chickpea;
  • simple green salad + shrimp pink braised with garlic mashed cassava +;
  • green salad with tomato + 1 average slice zucchini lasagna;
  • Green salad with tomato + 2 tablespoons rice with lentil stew vegetables + + 1 small slice of oven kebab;
  • Green salad of your choice + 1 shell stroganoff with soy sauce + 2 tablespoons vegetable of their choice;
  • + green salad sandwich made with pita bread, turkey breast, white cheese or light cream cheese, tomato and oregano.

Supper:

  • Skim yogurt + diet jelly or some fruit;
  • 1 whole wheat toast with cheese or jam light;
  • 1 cereal bar;
  • 1 slice of fruit with linseed;
  • skim milk smoothie with bananas and oats;

Video 1: How to Set Meals of My Diet

Video 2: 4 Big Mistakes to Dieting

What will you change in your diet now?

What do you think of these menu suggestions for nutritional education? He believes it can adjust its practices to this lifestyle? Comment below!