Confinement is undoubtedly a very exceptional circumstance in which we will surely see our movements and caloric expenditure reduced, so a poorly measured diet can lead to a considerable increase in kilos. Consequently, we must measure both the quantities and the nutritional and caloric value of each product.
Also, it is fundamental to contemplate that the feeding is complete as far as vitamins, protein balance and minerals, something that we cannot obtain, for example, with most ultraprocessed foods. And we must not forget the presence of vegetable fibre, which will considerably reduce the absorption of sugars. and will satiate us. causing us to limit the quantities ingested.
Meat and fish
We have asked this expert which meats are preferable, and Ursúa tells us that “the most recommendable meats are going to be chicken, turkey and rabbit, since they are healthier and leaner than red meat”. In any case, he adds that “it is important that we do not forget that there are other sources of protein that are much more recommendable, such as legumes”. As for fish, he points out that “obviously, as with meat, white fish will always be more recommendable than blue fish”.
The reason is that white fish has less fat, although he qualifies: “which does not mean (as with the meat) that we cannot consume it”. In this respect, he warns that “we must bear in mind that food is only one more factor when it comes to assessing a healthy life pattern, so it makes no sense to judge a group of foods individually, and thus, as long as we stick to the proportion of food proposed by the Harvard healthy dish, we can choose the proportion of fish in our diet”.
Cereals and Nuts
As for cereals, important for their vitamins and mineral and protein contributions, Daniel Ursúa explains that “just as when we are not in a situation like this, it is preferable to consume whole grains rather than refined ones; again, I refer to the guide of the healthy dish to define the percentage that cereals should have in our diet”. However, he concedes that “there is no problem in eating refined cereals (bread, rice, pasta, etc.) as long as they do not displace other more interesting foods such as fruits, vegetables or legumes”.
As far as nuts are concerned, which have similar nutritional virtues to those of cereals, Ursúa explains that “as always, the best nuts are raw ones, not baked or salted”. Although he does not establish a specific preference for any of them, it is convenient to limit their intake to restricted daily proportions, since they have a high caloric power [read These are the nuts with the least calories]. “Later, at home, we can bake them and add spices or salt, but, doing it this way, we will be able to control the amount of salt or oil we add and its quality,” he concludes.
Fruits and vegetables
As for the recommendation of fruits and vegetables, the nutritionist, after emphasizing that legumes should occupy a central role in our diet, assures that “any fruit or vegetable is adequate, but, if we look for them to be more durable, some examples are apples, oranges or tangerines. In any case, we must remember that there is not going to be a shortage situation so we should not worry so much about this issue”.
In this sense, he adds: “when we make the purchase, it is very important that we take into account the expiration dates and buy sensibly; if we are going to fill the freezer, there is no problem, as long as we spend what we buy. If we let food accumulate in the freezer, we will end up throwing it away.
Fruit is important as a satiating food at breakfast time, which prevents us from eating more of other products. As far as the vegetable, it can always serve us as first plate and its dietetic fiber avoids that the body accumulates in form of fats the excess of calories, reason why always it must be present in all the meals.
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