Planificación de comidas 101: una guía completa para principiantes sobre la preparación de comidas

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

Averiguar qué comer todos los días puede ser estresante, especialmente cuando ya está haciendo malabares de una agenda ocupada que incluye las obligaciones laborales, familiares y sociales. A menudo, la gente termina raspando las comidas de última hora o lanzando el sombrero y pidiendo la entrega de alimentos.

Tenga la seguridad de que haya una mejor manera de alimentarse a usted y a su familia: planificación de comidas. Este enfoque garantiza que nunca se deje preguntar qué hay de cenar.

¿Qué es la planificación de las comidas?
La planificación de la comida es el proceso de construir un menú semanal para satisfacer mejor sus necesidades nutricionales. «Puede tomar las conjeturas de la hora de la cena, ayudarlo a seguir con un presupuesto, y ayudarlo a mantener sus objetivos de nutrición en el camino», dice Stacey Simon, MS, RDN, que ofrece asesoramiento a través de su práctica de la ciudad de Nueva York.

Algunas personas siguen un plan de comidas con un resultado específico en mente, como las mejoras de pérdida de peso o colesterol. O un atleta puede planificar sus comidas para asegurarse de que tengan suficiente de los nutrientes que necesitan para realizar. Otros, el plan de comidas se adhiere a un presupuesto de alimentos o mapear comidas para toda una familia, dice Alix Turoff, RD, la anfitrión de la ciudad de Nueva York del Podcast de Nutrición de Alix Turoff.

Hay diferentes tipos de planos de comidas. Algunos pueden estar orientados hacia la gestión de una condición de salud específica, como la diabetes tipo 2 o la enfermedad cardíaca. Estos planes de comidas a menudo se crean con aportes de un dietista o proveedor de atención médica registrado. Por ejemplo, las personas con diabetes tipo 2 suelen seguir un plan de comidas amigables con la diabetes para controlar sus niveles de azúcar en la sangre, mientras que las personas preocupadas por una historia familiar de la enfermedad cardíaca pueden seguir un plan de comidas enfocado en la salud del corazón.

Las personas que no están tratando de administrar una condición de salud generalmente harán sus propios planes de comidas seleccionando recetas saludables que disfrutan sus familias.

¿Por qué el plan de comidas?
Hay muchas razones para planificar sus comidas con antelación. «No importa el objetivo, todos pueden beneficiarse de la planificación de las comidas, porque es una muy buena manera de organizarse y tener algún tipo de mapa de ruta para la semana», dice Troff.

Se necesita un poco de esfuerzo desde el principio para pensar en lo que va a comer la semana siguiente, pero tener un plan en su lugar quita el estrés de la planificación y la cocina de las comidas todos los días. Esto puede ser especialmente útil para las personas que trabajan largas horas, administran una condición de salud como la diabetes, o tienen una familia para alimentar. Ni siquiera tiene que adherirse a su plan de comida a la letra, simplemente tener una guía aproximada puede ser suficiente para sacar parte de la tensión de las compras y preparar las comidas cada semana.

Consideraciones de planificación de comidas
«La repetición es clave», dice Turoff. No tiene que comer lo mismo todos los días, pero reducir la cantidad de comidas diferentes que tiene durante la semana hará las cosas más fáciles. Ella recomienda elegir dos o tres opciones de desayuno y dos o tres opciones de almuerzo para la semana (a lo sumo) y agregar variedad a través de la cena y los bocadillos. Incluso puede repetir esas comidas durante unas semanas antes de cambiar las cosas.

Tener algunas comidas básicas todas las semanas puede ayudarlo a evitar que se sienta abrumado mientras se asegura de que haya suficiente variedad, según Turoff. Por ejemplo, tienen peces para una cena cada semana, tacos para otra cena, y hamburguesas por otra. Puede cambiar la receta intentando diferentes platos de pescado, rellenos de taco y carnes de hamburguesas, incluidas las opciones vegetarianas.

Deje a un lado unas horas en un día que no está muy ocupado para lote, cocine las comidas que repitan, por lo que todos estén configurados para la semana. «Digamos que planea tener avena tres días a la semana. Puede hacer tres porciones de avena nocturna a la vez «, dice Turoff. O haz una gran fritata de huevo para que todo lo que tenga que hacer sea calentar una sola parte por la mañana, y está bien para ir.

Herramientas para la planificación de la comida.

No es necesario revisar toda su cocina para comenzar la planificación de las comidas. Todo lo que necesita son algunas herramientas para ayudarlo a mantenerse organizado:

Los contenedores de almacenamiento de alimentos obtienen una variedad de tamaños, por lo que puede almacenar porciones individuales y grandes lotes de comida. Encuentra contenedores que sean congelados y microondas amigables con el microondas (Turoff «a Turoft contenedores de vidrio Pyrex) para que la almacenamiento y calenté sus comidas sea aún más fácil.
Una caja de almuerzo Si planea transportar sus comidas, una caja de almuerzo es una necesidad. «Suena obvio, pero una caja de almuerzo hace que sea más fácil seguir con esas comidas que trabajó tan difícil de preparar», dice Simon.
Una aplicación de planificación de comidas Hay toneladas de aplicaciones móviles gratuitas y pagadas que puede usar para realizar un seguimiento de su plan de comidas. El administrador de recetas de Paprika, por ejemplo, le permite hacer planes de comidas, organizar sus recetas y crear listas de comestibles. La aplicación incluso ordenará los artículos en su lista de comestibles de acuerdo con qué sección de la tienda puede encontrarlos. Cuando es hora de cocinar, puede rastrear su progreso en la aplicación al cruzar los ingredientes cuando haya terminado con ellos y en los ingredientes de escala a su tamaño de servicio deseado. Diario de planificación de comidas Si prefiere la pluma y el papel, use un diario de planificación de comidas. Bloom ofrece diferentes opciones, incluyendo una almohadilla para mantenerse en su nevera. Rellene qué comidas ha planeado para cada día de la semana y luego escriba qué artículos necesita en la sección Lista de compras. La lista de compras está perforada para que pueda derribarla y llevarla con usted a la tienda de comestibles. 
Para que sea más fácil realizar un seguimiento de sus comidas en la nevera y el congelador, Turoff recomienda etiquetarlos con el nombre y la fecha de la receta. Etiquetar sus contenedores de alimentos es especialmente útil si planea congelar muchos artículos. De esta manera, si las cosas se acumulan en su congelador, no tendrás que perder el tiempo adivinando lo que hay en cada contenedor. Las etiquetas básicas funcionarán bien, pero también puede encontrar etiquetas de comidas en línea.

Consejos para compras de comestibles
Una vez que tenga su plan de comidas en su lugar, su siguiente paso es llegar a la tienda de comestibles. Use estos consejos para facilitar las compras.

Hacer una lista. Inevitablemente, olvidarás de uno o dos artículos si intentas recordar todo fuera de la parte superior de tu cabeza, dice Simon. Así que asegúrese de hacer una lista. Revise su plan de comidas para la próxima semana y anote qué alimentos necesita. Travese los artículos que ya tiene para que no compre más de lo necesario. Puede hacer su lista con la aplicación Notes en su teléfono, otra aplicación o pluma y papel.
Golpea la sección de comida congelada. Turoff ha encontrado muchas gemas ocultas en la sección de alimentos congelados. «El Aisle del congelador ha recorrido un largo camino a lo largo de los años», dice ella. Por ejemplo, a menudo puede encontrar mezclas de grano y verduras que puede simplemente aparecer en el microondas o cocinar en la estufa (Green Giant ofrece toneladas de opciones). La sección de alimentos congelados también es un buen lugar para abastecerse de hamburguesas y albóndigas preparadas (a menudo puede encontrar la carne de res, Turquía y las opciones basadas en la planta), camarones y mariscos, y cualquier fruta o verduras que no compró fresco. Pegue con los alimentos que no tienen salsas o azúcar agregadas.
Ir por los alimentos enlatados. «Soy un gran fan del atún enlatado, el pollo y el salmón empacados en agua para una proteína fácil, y me encanta cocinar con frijoles enlatados», dice Simon. Solo asegúrese de dar a los frijoles un buen enjuague bajo el grifo para deshacerse del exceso de sodio antes de cocinar con ellos, agrega.
Derrochar en artículos de conveniencia. Preparar los alimentos lleva tiempo, por lo que si el tiempo de ahorro se encuentra en la parte superior de su lista, considere gastar un poco más para obtener artículos de conveniencia, como los kits de ensaladas, los contenedores de frutas y verduras picadas, avena instantánea, pollo de rotisserie cocinado y precodificados Los fideos y el arroz (el arroz minucioso ofrece tazas de arroz listas para servir que cocinan en el microondas en un minuto). «Esos artículos son más caros, pero si eso significa que vas a ahorrar dinero a largo plazo porque no estás lanzando comida, entonces podría valer la pena», dice Turoff.

Preparar
Es posible que pueda reunir las comidas más rápido durante la semana haciendo algo de trabajo con anticipación. ¿Cuánto tiempo pasa haciendo un trabajo de preparación depende de usted y su horario, pero aquí hay algunos alimentos con los que puede comenzar?

Frutas y verduras Turoff recomienda preparar productos tan pronto como llegue a casa desde la tienda de comestibles. «Lávelos, córtelos y ponlo en contenedores para que esté listo para ir. De esa manera, cuando la semana se vuelve loca, es una cosa menos que debes hacer «, dice ella. Las frutas y verduras picadas son excelentes para agregar a las ensaladas, saltear papas fritas y fajitas, o por su cuenta como un refrigerio rápido, con o sin condimentos y inmersiones.
Los granos enteros «me encanta preparar granos enteros antes de tiempo que se pueden usar en una variedad de platos», dice Simon. Lanza un lote de arroz integral o Farro, luego úselo en un puñado de sus recetas para la semana. Por ejemplo, tenga una ensalada Farro para el almuerzo o en el lado del salmón.
Alternativas de carne y carne. Cocinar la carne y las alternativas de carne (como Tofu o Hamburguesas de frijol) pueden llevar mucho tiempo. Así que guarde esta tarea por un día cuando no tenga un horario abarrotado. Cocine grandes lotes para que tenga suficiente para las comidas múltiples; Congela cualquier cosa que no comas esa semana

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