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THE HEALTHY DIARY – YOUR DAILY BREAK –

Ormai si sa, mangiare bene, seguire un piano alimentare che preveda 5 pasti al giorno, mangiare frutta e verdura, bere molta acqua e fare sport sono elementi indispensabili per mantenere un peso adeguato. Purtroppo, però, durante le nostre giornate può capitare di non mangiare a casa per necessità di lavoro o per scelta, e il momento del pranzo può diventare uno scoglio insormontabile, perché difficilmente si riesce a conciliare il regime alimentare assegnato con ciò che si trova nei bar o nelle mense.

– Come riconosco le quantità dei piatti che mi propongono?
– Cosa posso portare da casa se non ho possibilità di riscaldare il pranzo?
– Come farò a gestire i condimenti?

Ecco alcuni consigli….
Sicuramente evitare di saltare i pasti: è sconsigliatissimo, rallenta il metabolismo e comporta maggior senso di fame a cena. E’ bene, invece, che ci sia un adeguato introito di nutrienti nei vari pasti, e che sia più o meno uguale a pranzo e cena.
Per pranzi a ristorante, mensa, bar: Preferire secondo piatto con un contorno (i primi piatti infatti sono sempre più conditi, ed è difficile stimarne la quantità) ad esempio carne o pesce con verdure grigliate e due fette di pane. E’ una delle alternative più semplici perché potete richiedere anche il condimento a parte.

Evitare di mangiare grissini, pane, pizzette, durante l’attesa, e se possibile evitare antipasti. Si può invece considerare questi ultimi come piatto principale e optare per un’insalata di mare oppure per un carpaccio di bresaola con rucola e grana a cui associare un panino integrale.

Sono da considerarsi un’ottima scelta le insalatone (con insalata mista e tonno o mozzarelline o pollo con patate lesse ) o insalate di cereali come farro, cous cous, orzo con verdure. Essendo ricchi di fibre, questi alimenti creano un maggior senso di sazietà e permettono di poter “sopravvivere” anche senza il famoso piatto di pasta!

salad1

Va bene un panino ogni tanto,ma preparato con del pane integrale o di segale con pomodori o foglie di insalata ed un affettato magro per ottenere un pasto completo di carboidrati, proteine e fibre.

Per i più fortunati e pazienti, che possono preparare un pasto e portarlo a lavoro, si può optare anche per un primo piatto, avendo a disposizione a casa una bilancia per pesare gli alimenti. E quindi, spazio alla fantasia con ricette “estive”: pasta fredda
con pomodorini e sgombro oppure insalata di riso venere con radicchio e gamberetti o un secondo come petto di pollo all’insalata con patate lesse e pomodori.

salad2

Si può, quindi, mangiare bene anche fuori casa, mettendo in atto i principi base dell’educazione alimentare e ricordandosi che è indispensabile consumare 2 spuntini al giorno proprio per evitare di concentrarsi solamente sui pasti principali.

Dott.ssa Carmen Campana
Dietista Nutrizionista
https://www.facebook.com/carmencampananutrizionista

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