Twenty-five Life Hacks to eat better

Although spending time on food and preparing meals may sound like a routine task, it may be one of the most important keys to the success of your health goals. If cooking at home now seems overwhelming, do not worry. The more frequently you can use the following tricks, the shorter the meal planning time. Before you know it, the choices of a healthy lifestyle will become habits.

For all those who compete in life at warp speed, these tips can help you make the most of your time in the kitchen.

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1.Keep it simple: Instead of following a fad diet with many rules, keep your routine of simple healthy eating. Eat real foods that are mainly planted with a lot of color and variety. Balance all foods with high-quality proteins such as lean meat, fish, tofu or beans and complex carbohydrates such as brown rice, potatoes, quinoa and healthy fats such as avocado, nuts, seeds and olive oil. Make half of the fruits and vegetables on your plate to meet your daily fiber needs while keeping calories under control.

2.Do not bring garbage to the house: If you are easily influenced to eat chips, cookies, and ice cream, keep processed snacks outside the house. This simple trick facilitates healthy eating. Out of sight, out of mind.

3.Eat more fat: Yes, you read it well. People who consume healthy fats like a handful of almonds consume fewer calories throughout the day because they feel more satisfied. So do not skimp on fat; It keeps you full longer, so that, in turn, you will eat less. Try these 6 high-fat foods that are good for you.

4.Prepare lunch the night before: Stop telling yourself you'll have time to pack a lunch when you leave in the morning. While you are cleaning from dinner, prepare your lunch for the next day. Whether it's leftovers from dinner or a glass jar salad, planning ahead makes it easy to walk out the door with a healthy lunch.

5.Use Pinterest for a purpose: Have a table of "mandatory meals" filled with weekly hors d'oeuvres so that when you plan and prepare your meals, you know where to go (or go to). Take one more step and organize the recipes by category, such as "chicken", "fish", "vegetarian", to get more variety in your diet.

6.Take a bottle of water: Because hydration is a vital part of your health, you should bring a bottle of water with you and refill it during the day. The Institute of Medicine recommends men who drink 120 ounces and women 90 ounces of fluid per day. If you are active, you will need to replace what you lost through sweat as well. Here are some more tips to stay hydrated!

7.Eat at a time: A person who eats 2,000 calories throughout the day will often have more energy and will tend to lose more weight than the person who eats the same amount of calories in a single meal. By omitting meals or ignoring our hunger signals, we force our bodies to escape the fumes. Listen to your body when it says it is hungry and you will find that it is easier to resist the temptation to overeat later in the night.

8.Prepare breakfast in 90 seconds: Breakfast does not need to be a big production; Keep it simple for the mornings when you have to leave the house quickly. Homemade breakfast burritos are a quick and easy way to have a meal in the morning using only a microwave. Place a 6-inch tortilla in a bowl of cereal and break an egg in the tortilla. Add ingredients such as green chili peppers, a pinch of cheese, onions and roasted vegetables from the night before. Microwave for 90 seconds or until the egg is cooked. Top with salsa and ready: breakfast in 90 seconds.


9.Catch some ZZZs: Having enough eye closed at night is a big step to protect your body. Because hormones are regulated while you sleep, people who get quality sleep every day tend to make better eating decisions and have thinner waists.

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10.Preparation for meals in advance: Being proactive in meal planning can save you a lot of time and long-term stress. While the initial work may sound scary, you'll be grateful when you arrive late and only have a few minutes to eat. Choose a day or night to prepare several meals that you can simply warm up throughout the week. Or take the time to separate your sandwiches into bags controlled by portions you can take when you walk out the door. Raw vegetables are always a simple and nutrient-rich option. If you are new to meal planning, check out our excellent beginner's guide, which is full of tips and tricks to get started.

11.Go back to family favorites: Instead of ruining your brain and reinventing the wheel each week, have a list of (healthy) recipes that you know your family will enjoy. This makes meal planning easier and saves you long-term time. Working with recipes that you know by heart makes cooking, not a nuisance.

12.Plan the leftovers: If you are preparing a large meal, double the lot. Prepare one to serve and the other to put in the freezer or refrigerator. This way you have double the food but half the disaster! You can also prepare extra chicken or steak to cut and add to a salad to prepare a packed lunch the next day.

13.Prepare a great soup: Soups are a simple way to eat more fiber-rich products and beans. Opt for homemade soups based on broth instead of creamy. Make a big batch and freeze it for another week. Pour individual portions into take-out containers to make it easier to take and carry work lunches. Drink soup for lunch to fill your body with good things.

14.Mix your vegetables: Add a smoothie or fresh juice to get some servings of fruits and vegetables in your diet. The shakes are an excellent breakfast or snack. Do it yourself so you have control over the ingredients. If you are preparing a meal or want a snack that lasts, mix fruits and vegetables with protein such as Greek yogurt, kefir or milk and healthy fats such as cashews, nut butter, avocado or coconut oil.

15.Make mason jar salads: Not only do they look amazing, they also make salads fun and functional. There are no longer containers with strange shapes to carry that do not fit the lunchbox and that never seem to dry on the top shelf of the dishwasher. Prepare a salad in a mason jar filling the bottom of the jar with a simple vinegar-based dressing, garnishes such as chickpeas or grilled chicken, chopped vegetables, feta cheese, apples, nuts and seeds and lots of vegetables on the side. higher. Seal tightly with a lid. When you are ready to eat, shake the jar and pour into a bowl. Once you start using the Mason Jar, you will take salads to work daily.

16.Batch grilled your vegetables: Before you start your week, line a baking sheet with parchment paper and roast your favorite vegetables like broccoli, Brussels sprouts, cauliflower, mushrooms, pumpkin, kale and sweet potatoes. This small step will help ensure a healthy diet during the week. Mix grilled vegetables in a salad, on a breakfast omelet or in a breakfast, serve on the side of the chicken on the grill or in a wrap. To roast vegetables, preheat the oven to 425 degrees, line the baking sheet with parchment paper, place the vegetables on the baking sheet, do not overload the pan, mix the vegetables with olive or coconut oil. Sprinkle with salt and pepper and bake for 25-45 minutes, depending on the hardness of the vegetables, until the vegetables begin to brown and crispy.


17.Store your pantry: The basic foods of the pantry make it easy to prepare a dinner in the blink of an eye. Suitable products for the pantry include low-sodium canned beans, canned tuna, cubed tomatoes and tomato sauce, nut butter, mixed nuts, unsweetened dried fruits and whole grains such as oats, brown rice, and whole grain pasta.

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Almacene refrigerios saludables: Diga sayonara a la tienda de dulces o un drive-through cuando llegue el hambre del mediodía. Mantenga bocadillos saludables en todo momento; apilarlos en el cajón de su oficina, el refrigerador, la bolsa de gimnasia y el bolso. Los productos más convenientes incluyen nueces, mezcla de frutos secos hechos en casa, barras de fruta y nueces, manzanas, plátanos, clementinas, mantequilla de nueces de un solo plato, edamame seco y palomitas de maíz al aire. Si tiene refrigeración, compre yogur griego, queso cottage y huevos duros para refrigerios envasados ​​con proteínas.

Elija granos enteros: Realice un simple cambio en su rutina de alimentación eligiendo granos enteros al 100% en lugar de granos blancos o enriquecidos altamente procesados. Los granos integrales, como la avena de corte de acero, el arroz integral, la cebada y el pan o la pasta 100% integrales, brindan una mayor nutrición, desde las vitaminas B ricas en energía hasta la fibra de relleno. Bonificación: los granos integrales tienen un índice glucémico y una carga glucémica más bajos, lo que significa que no aumentarán tanto el nivel de azúcar en la sangre como los carbohidratos simples.

Crea una lista de compras: Planifica tus comidas y crea una lista. Cuando compra de una lista, las tentaciones innecesarias no llegan a su carrito de compras; su factura (y usted) estarán más en forma como resultado.

Tienda de comestibles una vez por semana: Cuando estás ocupado, irrumpir en la tienda de comestibles a diario es una pérdida de tu valioso tiempo. En su lugar, organice su agenda y planifique ir de compras al comienzo de la semana para ser más eficiente.

Ir por alimentos congelados: Los productos congelados pueden ser una alternativa saludable a los alimentos frescos, y también durarán más tiempo. Las frutas y verduras se cosechan en su punto máximo de madurez y se congelan rápidamente para conservar el mayor valor nutricional. Algunos buenos alimentos básicos son maíz, guisantes, brócoli, coliflor, edamame y espinacas. No se olvide de las proteínas proteínas demasiado congeladas como el camarón, el salmón, la tilapia e incluso el pollo pueden facilitar las noches de la semana. Consejo: Manténgase alejado de los alimentos congelados que están envasados ​​en salsas y jarabes.

Opta por verduras pre-picadas: Problemas para cortar la calabaza? ¿Tienes una fiesta de llanto cuando pican una cebolla? Compre vegetales precortados, así que todo lo que necesita hacer es cocinar y comer. Abastecerse de cebollas en cubitos, tomates, pimientos, apio, brócoli y coliflor, calabacitas en cubitos y zanahorias pequeñas para hacer su vida más fácil.

Compre en el bar de ensaladas: Si tiene problemas para comer todas sus verduras antes de que se descompongan, o si solo necesita un cuarto de taza de cebolla para una receta, intente con un enfoque alternativo. Puede comprar la cantidad correcta para usted y pagar por la onza comprando verduras de la barra de ensaladas de su tienda de comestibles. Esto también le ahorrará tiempo de preparación. Intente agregar elementos comunes de la barra de ensaladas a comidas como tortillas, salteados o pizza casera.


Compre en el mercado de agricultores: Es casi fácil llenar los productos frescos locales y los huevos cuando junta su comida en el mercado de los granjeros. Aunque los mercados de agricultores tienen una reputación de ser caros, los productos de temporada a menudo tienen un precio competitivo con lo que encontrarás en la tienda de comestibles. Mientras puedas evitar el caldero de maíz, estás dorado.