In Europe, over 27% of children with age 13 and 33% over age 11 are overweight. The World Health Organization reveals “worrying levels” overweight also in adults resulting from a poor diet and physical inactivity.

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We know that due to the demands of day-to-day often is chosen to make eating out. But this choice, contrary to what you might think, do not have to imply invariably less healthy meal. After all, you can eat well, even away from home.

Follow these 10 tips and (re) learn how to make healthy meals whenever you have lunch or dinner in the workplace, in restaurants or shopping centers.

1. Eat slowly and chew well

The guide of the Spanish Society of Obesity with advice to eat outside the home recommends making family meals or with people not to eat too fast. A meal should last about 40 minutes.

2. Respect meals

Follow a schedule of reasonable meals and not spend too much time fasting to not get to the next meal on an empty stomach. It is advisable to five meals, including a slight to mid-morning and mid-afternoon.

3. Control your portion sizes

The ideal is to make five meals a day. This will help you not to eat all that you appear in front when you sit down at the table.

4. Drink water especially if it is to quench thirst

In this case, also it is recommended consumption of tea or another non-caloric infusion.

5. Alcoholic beverages account, weight and measure

The wine, beer or cider (fermented beverages) are not prohibited during lunch, since eaten in moderation and responsibility. Remember that a beer third provides 148 calories and a glass round 200.

6. takeaway food, yes, but healthy

If you choose to take a packed lunch to work, combine all the nutrients in the same dish. That is, complex carbohydrates such as pasta and proteins in meat or fish and vegetables.

  7. Give priority to vegetables

If you choose the daily menu or the à la carte menu in a restaurant, start with a salad or a plate of vegetables at least three days a week, and avoid the second dishes (meat, eggs or heavy) with many sauces and accompaniments as fried.

8. Only one piece of bread and always during the meal

Before you start the meal eaten their portion of bread, will probably consume another portion before finishing. This will mean a consumption of two servings per meal. In any case, it is recommended to consume bread.

9. Avoid high-calorie snacks

Replace high-calorie snacks for “vinaigrettes” as pickles, onions or anchovies. And if you choose this suggestion, consider the possibility to compensate with a light lunch or dinner.

  10. Practice exercise regularly

“For those who do not train enough, just go hiking or playing sports that do not require great physical effort. The best advice in time to practice exercise is to seek regular and not the intensity, “the guide of the Spanish Society of Obesity.

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