Leaving home to work early, on the way bring kids to school, eating something quickly for lunch because yesterday you had no time left to prepare the lunch box, arrive home and go snacking while cooking dinner ... This daily rush makes us postpone good habits that would make our life much simpler. And to continue to promise ourselves (and maybe also the nutritionist or personal trainer) that one day it will be different. New healthier eating habits and routines For those who are teleworking, it is important , more than ever, to have routines . We need routines so that personal and professional life does not become chaotic. We already have work and domestic life in the same space, there are limited outings for shopping and socializing. New routines are important to continue to have time for each one of us, for the family and so that professional performance is not compromised. To help, remember that : You must define hours to wake up, go to bed, start and end the workday, as well as adequate time to have your main and interim meals; Choose the days and times you will be exercising, whether at home, in the gym or on the street; Before going shopping, you should check what you have at home and make a meal plan based on what you already have; A shopping list is essential; Prepare more, reuse and save time: Prepare more meals, either for another meal nearby or to freeze and eat later; Reuse leftovers to prepare new meals. For example, sautéed vegetables to prepare an egg crepe stuffed with these vegetables and sautéed prawns (see recipe below); If you are going to use the oven to roast meat or fish, take advantage of the space. Bake some vegetables and make a baked vegetable pie. Bake some sweet potatoes that are an excellent carbohydrate source to eat with your next meals. Bake apples or pears for dessert or for a snack. Cook some fatty fruits; There are many options and ideas. Others will emerge when it starts! Good preparation is the key to success, food is no different Have food at home for more time. Optimize your shopping trips and avoid frequent trips. First, plan your meals . This way you will avoid unnecessary items, especially pre-prepared meals (for an emergency ...), or having to resort to the fast food takeaway. Then, in the shopping list consider: The household; What you still have at home; Storage capacity, especially for foods that need refrigeration or freezing. A shopping list for proper nutrition Buy fresh products, but do not forget the others, which can also go on a balanced diet and have longer expiration dates: Milk (UHT) and vegetable drinks without sugar or added salt and fortified with calcium; Eggs; Cereals and derivatives: morning flakes, pasta, rice, couscous, quinoa, among others; Canned fish; Dried or preserved legumes; Fatty fruits and, for children, fruit jars, porridge. Vegetables and fruit: Opt for those with greater durability. Remember that frozen versions are an excellent option. The soup must be part of the meals: If you have storage capacity, it can be prepared in greater quantity and frozen. Meat and fish can be purchased frozen or fresh. When fresh, they should be consumed in the next 2-3 days. Vacuum-packed have a longer shelf life. Bread can be present at the table. You can do it at home or buy in larger quantities and freeze in individual portions. Alternatively, you can opt for whole toast, equally healthy if are low in salt and have an extended shelf life. Low-sugar cereals are also an option, or you can even make your own homemade granola. This is an excellent time to try making porridge with oat flakes, barley or rice on the fire or in the oven, which are suitable for breakfast or snacks for all family. When everything will return to normal, you will find that the meal planning routine before you go shopping helps organizing domestic activities , saves time to help with homework or other activities and eliminates less healthy habits . The work routine should be like being at your place of work Have breakfast before starting your work day. Try to have a place in your own home to work, that allows to distance yourself from home affairs. Set your lunch time and time to finish work. Do you usually have an hour break for lunch? Keep the. Eat your meal calmly, chew your food well, pay attention to what you eat, preferably without distractions with screens. In the middle of the afternoon, take a break, preferably away from the desk, and eat a snack, for example: Oatmeal porridge; Natural yogurt with granola; Bread with unsalted fatty fruit paste or thin sliced / spreadable / fresh cheese or poultry ham or hummus; Herbal tea without sugar or enriched with honey or dehydrated fruits. If it is day of physical exercise, do not forget to do it, at the established time. Remember that your meals should be adapted to your daily needs, which depend on your age, body weight, height, and daily physical activity. If you need to, go to a nutritionist, who is the right person to calculate your daily energy needs and plan your diet with foods that you like , that satisfy you and that are healthy. Vegetable and shrimp crepe recipe Ingredients for 1 serving 2 eggs or 1 egg + egg white or 1 egg + 1 tablespoon of whole wheat flour 2 leaves of cabbage (about 65 g) 1 small carrot (about 45 g) 40 g of shrimp 1 tablespoon of olive oil Preparation Cut the cabbage in thin slices and the carrot into slices or vertical thin slices with a peeler. Bake in water or steam; In a frying pan (about 30 cm) put ½ tablespoon of olive oil, let it heat up, place the eggs previously beaten and spread it by turning the pan to form a crepe. Let the crepe cook, turn it to cook the other side; Place ½ tablespoon of oil in a pan, heat and add the cabbage and carrots to sauté. Remove and place the mixture in the center of the crepe; In the same pan, sauté the prawns and season it with salt, pepper, garlic or other seasonings to taste. Place on top of the vegetables. Roll up the crepe. Nutritional information Per serving (about 260 g) Energy (kcal) - 290 Proteíns (g) - 24 Carbohydrates (g) - 4 Sugars (g) - 2 Fat (g) - 20 Saturated fat (g) - 4 Dietary fiber (g) - 3 Sodium (mg) - 244 Note : This crepe with a vegetable soup and a piece of fruit is a complete meal. Author : Rita Ferreira da Silva Meet the nutrition team from Hospital da Luz network The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
