Healthy eating plan
Keep the balance! Start your healthy eating plan
More nutritious habits Eating a balanced diet should be a lifestyle that allows you to enjoy the best of your meals.
Remove foods that are a temptation from your supermarket list. Simple proteins, fibers and carbohydrates are three essential components in your meals. / Photos: External source
Remove foods that are a temptation from your supermarket list. Simple proteins, fibers and carbohydrates are three essential components in your meals. / Photos: External source
If you want to take control of your diet once and for all, don't turn around and start today. The first thing is that you should stop torturing yourself thinking that you will have to go hungry. "A healthy diet begins with the idea of a change in eating habits, not a burden for your day to day ... It is important to give value to those foods that add calories, strengthen and give energy to your body to make activities you want to achieve daily, ”says chef and nutritionist Ricardo RamÃrez.
A balanced diet should be your lifestyle, not a fever of the moment. Remember that although you are interested in losing weight, it is not a purely aesthetic issue, but also involves the care of your health.
A good idea to start? Focus on the positive. Instead of worrying about those things that you should reduce or stop eating, think about the new dishes that you can discover and that can be a delight to your palate. Actually, you don't have to completely discard your favorite foods; Try to prepare them in a healthier way so that you can satisfy your tastes while taking care of your well-being.
Chef RamÃrez has some tips that can help you cook healthier and get the best benefits from food. For example, to take advantage of all the vitamins in legumes and vegetables, cook them as little as possible and preferably boiled or steamed.
On rice, so important in the Dominican diet and with so many nutritional benefits, recommends looking for the healthiest alternatives, such as brown rice, quinoa or amarantha.
And with regard to meat and fish, Ricardo explains that the best option is to eat them on the grill, baked or steamed.
Start now!
One of the main drawbacks that you regularly encounter when you start a change in your diet is not knowing what you will eat. But you don't have to make any more excuses, because these Ramirez suggestions can become a guide to succulent and nutritious options to start your healthy eating plan on the right foot.
Breakfast options
• Tortilla prepared with three egg whites and mushrooms, accompanied with mashed sweet potatoes.
• Whole oatmeal with nuts, dried fruits and two tablespoons of peanut butter or almond.
• Three grilled eggs, ranch style, tomato and onion salad with baked auyama.
Lunch options
• Grilled or grilled dorado fillet in tomato sauce and capers, steamed broccoli, seasoned with lemon vinaigrette and brown rice.
• Grilled beef steak covered in a chimichurri sauce of dried tomatoes, sweet potato wedges baked with rosemary and garlic cauliflower.
• Spinach salad with prickly pear, quinoa and olive dressing.
Dinner options
• Chicken fajitas, corn tortillas, pico de gallo and avocado.
• Smoked salmon wrap with avocado, tomato and lettuce.
• Chicken breasts stuffed with spinach and mushrooms baked with brown rice.
Snacks
• Baby carrot or celery with peanut butter or almond.
• Muesli with yogurt and fresh strawberries
• Protein shake with almond milk and frozen fruits (no added sugar).
The Yes
A change in diet means making some adjustments to your pantry and refrigerator. For this reason it is essential that you always have the right foods at home, including:
• Nuts, protein powder, nuts, whole oats or muesli.
• Agave syrup, baby carrot, frozen fruits and sugar-free yogurt.
• Precooked chicken breasts, tuna cans, smoked salmon and sweet potatoes.
• Peanut or almond butter, eggs or egg whites, coffee, almond milk and avocado.
No
Snacks and cravings can become a great battle for your healthy plans. It is important that you close the doors to all temptations that may jeopardize your goal; That's why you should remove from your supermarket list and eradicate from your pantry:
• Cookies and sweets.
• Soft drinks and concentrated juices.
• Canned soups, sauces and dressings high in sodium and sugar.
• Fried potatoes or nachos.
About chef Ricardo RamÃrez:
He is a graduate of Le Cordon Bleu College of Culinary Arts, Masters of Boston University and BA Manhattanville College. He is an expert in the design and development of menus for international franchises, airlines in the Caribbean, the United States and Europe and has been Corporate Chef of the Caribbean Holding Group, based in Punta Cana.
