Many people believe that maintaining a healthy diet (including more natural foods) is expensive and unaffordable. But did you know that you can have quality food without paying a lot for it? To help you on this mission, we’ve separated simple tips on how to put together a healthy and well-balanced weekly menu, including more seasonal fruits and vegetables. Check out!
Plan a nutritionally balanced menu
The main tip for putting together a healthy weekly menu is to plan a basic meal with foods from different food groups. It is important, for example, that there are a source of carbohydrates (rice, potatoes, or pasta), a legume (beans, soybeans, chickpeas, lentils or peas), protein (white meat, preferably), leafy vegetables ( lettuce, arugula, kale or spinach) and vegetables (carrots, chayote, and zucchini). A meal made up of all food groups tends to be much more nutritious, healthy, and tasty.
Our tip is to prepare a larger amount of beans (enough for the whole week) and leave them frozen to make your life easier. Cooked rice or pasta lasts at least three days in the refrigerator and, to preserve the vegetables, the ideal is to leave them to cut and season them on the spot, making a more fresh salad. On the other hand, Meat can be kept ready in the refrigerator for up to 3 days or raw (and without spices) in the freezer for up to more than a month. An interesting tip is to leave the meat marinating overnight in the refrigerator and then prepare it fresh the next day.
Buy vegetables weekly
Another interesting tip is to leave to buy vegetables and fruits – such as lettuce, tomato, potato, carrot, yam, beet, banana, apple, and eat fresh, tastier, and nutritious food, papaya, lemon, mango, orange, etc. – only weekly. You can always assign the same day of the week (Monday or Tuesday, for example) to do market shopping and leave the pantry equipped. Already the non – perishable food such as rice, beans, and pasta, can be purchased on a monthly basis and stored in the closet.
Give preference to seasonal fruits and vegetables
When shopping for vegetables, our tip is to give preference to seasonal foods. This is because the vegetables (fruits, vegetables, and greens) of the season tend to be more nutritious, as they are grown in the right climate, and cheaper, taking into account that they are found in abundance at the right time. Among the typical spring fruits, for example, pineapple, kiwi, acerola, papaya, passion fruit, lime orange, strawberry, and melon.
Vary in food preparation
So that you do not run the risk of getting sick of food, the ideal is to plan different ways of preparation to vary each week. In addition to making a salad with dark green leaves, for example, you can bet on preparing juices and smoothies. Another interesting tip is to prepare the potato in different ways (roasted, boiled, fried, stuffed, as a puree, or even in the form of a hidden dish). Even rice can be added with some spices (saffron, broccoli, corn, or peas), and you can include meat in beans to make the dish more interesting.