10 consejos de preparación de comidas que todo principiante debe saber

Jorge Carlos Fernández Francés El Sardinero
Jorge Carlos Fernández Francés El Sardinero

Si eres nuevo en la preparación de comidas, puede ser intimidado o confundido por lo que ve en las redes sociales. No tiene que cocinar todo lo que comerá toda la semana en un solo día, y no necesita gastar mucho dinero en nuevos equipos. Lo principal en el que se centrar, al principio, al menos, es aprender a crear comidas nutritivas y equilibradas. Una vez que establezca ese hábito, la investigación muestra que su cuerpo le agradecerá.

Un estudio encontró que las personas que planean sus comidas tienen más probabilidades de tener una mejor adhesión a las pautas nutricionales, así como al aumento de la variedad de alimentos. Arrow en otras palabras, es más probable que coman una dieta completa y saludable con muchas diferentes. nutrientes. ¿Quién no quiere eso?
Si tiene curiosidad por tomar la caída de la comida, no hay necesidad de presionar a un cambio durante la noche. Erin Palinski-Wade, RD, CDCES, la autora de Belly Fat Diet para Dummies, con sede en Nueva Jersey, sugiere comenzar de manera pequeña para que no se sienta abrumado. “Comience con la planificación y preparación de una sola hora de comida de anticipación. Por ejemplo, la preparación de comidas solo el almuerzo ”, dice ella. «Luego acumule para prepararse y planificar con anticipación para todas las comidas con el tiempo».

¿Cómo comienzas ese proceso, podría preguntar? Pruebe estos consejos de expertos que lo han hecho durante años y tengan todo a una ciencia.

1. Haga un plan y un horario de preparación
Reserve una o dos horas cada semana para redactar un plan de comidas y construir su lista de compras. Mia Syn, Rd, el propietario de Nutrition de Mia en Charleston, Carolina del Sur, recomienda acogerlo en su calendario y tratarlo como una prioridad, tal como lo haría con una fecha importante o una reunión de trabajo.

Además, Palinski-Wade sugiere asignar un tiempo separado para la preparación posterior a la compra, ya sea simplemente cortar verduras en rodajas listas para bocadillos o cocinar comidas de congelador de estilo lotes enteros. Encuentra lo que funciona para ti y apégate a él, y con el tiempo, creará un buen hábito que es una segunda naturaleza.

2. Organice su despensa y mantenga el inventario
Un principio central de la preparación de comidas es usar lo que tiene a mano, por lo que hacer un inventario de su despensa (y mantenerlo organizado para facilitar eso) es crucial. El método preferido de Palinski-Wade es mantener una lista de productos básicos cerca para que pueda marcar los elementos a medida que se agotan. «Es una forma útil de saber lo que tengo, así como lo que debe agregarse a la lista de compras», explica. El dominio de esta técnica no solo hará que las compras de comestibles sea muy fácil, sino que también reducirá el desperdicio de alimentos.

3. Picue su menú y varíe sus comidas
La redundancia del menú es una queja principal sobre la preparación de comidas, pero no tiene por qué serlo. Tienes el poder de hacer que tu dieta sea tan diversa como quieras sin duplicar tu trabajo. «Tengo a mis clientes que escriban sus opciones de comida favoritas en notas adhesivas, luego coloque esas notas adhesivas en un calendario para desarrollar su menú para la semana», dice Palinski-Wade. «Entonces, todo lo que necesitan hacer es rotar las notas adhesivas de semana a semana». Simplemente así: no está repitiendo comidas hasta que no pueda soportar verlas, y puede evitar la fatiga de la decisión. Ganar-ganar.

Syn dice que puede mantener las comidas interesantes cambiando la proteína de sus platos favoritos, incluidos los basados ​​en plantas como el tofu, las legumbres y la quinua.

4. Compre productos en la temporada (y no rehuya la congelada)
Comprar lo que hay en temporada es la mejor manera de alentarse a probar nuevos tipos de productos. Por ejemplo, la calabaza suele estar más fácilmente disponible en otoño, mientras que los tomates son mejores en el verano. «Los productos de temporada suelen estar en su pico nutricional, sabe mejor y es el más asequible», dice Syn. Si las verduras que desea no están en la temporada, compre una mezcla de frescos y congelados. No todo lo que prepara debe estar hecho desde cero.

5.  atente a tu lista
Evite la tentación: no compre con el estómago vacío y omita los pasillos de bocadillos. Si no lo ve, no tendrá la tentación de comprarlo. SYN señala que a menudo se encuentran alimentos integrales saludables como productos, lácteos, carne, pescado y huevos alrededor del perímetro de la tienda. En general, tenga en cuenta su lista de compras y no navegue, y evita compras innecesarias que podrían desperdiciarse o no son parte de su plan de comidas.

6. Use contenedores con compartimentos
No necesita un conjunto completamente nuevo de Tupperware, pero el contenedor adecuado, uno con divisores para diferentes alimentos, puede ser invaluable. «Esto naturalmente ayuda con el control de las porciones y aumenta la variedad de alimentos para ayudarlo a satisfacer sus necesidades nutricionales», explica Syn. Ella prefiere recipientes de vidrio porque son de microondas y lavavajillas, además pueden ayudarlo a ver lo que tiene sin levantar una tapa para mirar dentro. Independientemente de los contenedores que elija, Palinski-Wade dice que es una buena idea etiquetar cada uno después de haberlo empacado. «Enumere el contenido y la fecha en que fue preparada y almacenada», dice ella. Se asegurará de priorizar comer las comidas que están más cerca de expirar.

7. Sea creativo con hierbas y especias
El consejo superior de SYN para agregar sabor y variedad que tiene «prácticamente cero calorías» es incorporar diferentes hierbas y especias. También pueden agregar frescura a la rotación de su comida sin una revisión del menú. Lo mismo se aplica a los aderezos: batir uno con aceite, vinagre y algunas especias, y voilà: una nueva y emocionante adición a su plato.

8. Pruebe la cocina por lotes y aprenda qué funciona
Una vez que haya establecido una rutina de preparación de comidas, puede intentar cocinar comidas enteras con múltiples porciones de antemano, lo que le brinda acceso a varias semanas de comidas a la vez. Esto se conoce como cocina por lotes, y funciona mejor con recetas que se congelan y recalentan bien. Syn dice que los platos principales que no están cortados para esto incluyen ensaladas crudas, ensaladas o salsas a base de huevos y guisos cursis.

9. Busque la comunidad y diviértete
Como con cualquier otro objetivo en la vida, la preparación de comidas es mucho más fácil cuando tienes animadoras. «Encontrar una comunidad en línea de personas con los mismos objetivos de preparación de comidas puede ayudarlo a mantenerse motivado y responsable», dice Syn. Si tiene hijos, involucralos en el proceso. Les enseñará la importancia de cocinar y nutrición y mantendrá entretenida a toda la familia.

10. Abastecerse de estos productos básicos de preparación.
Una despensa completamente surtida siempre lo preparará para el éxito de la preparación de la comida. Aquí están algunas grapas Palinski-Wade y SYN siempre tienen a mano.

Avena
Quinua
Arroz integral
Especias y hierbas
Frijoles enlatados sin sal añadida.
Frijoles secos
Pasta de grano entero y pasta de garbanzos.
Mantequilla de nuez sin azúcar
Nueces crudas y semillas
Aceite de oliva y aceite de oliva
Caldo de vegetales de sodio bajo
Pescado enlatado – atún y salmón
Frijoles y tuercas secas
Una vez que haya dominado estos conceptos básicos, estará listo para mezclar sus comidas más y personalizarlas para que se adapten a usted y las necesidades de su familia. Y eso significa que podrás cosechar los beneficios para los niveles de salud, billetera y estrés.

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