Setembro é caracterizado pelo regresso às aulas e às rotinas em família.
E porque não aproveitar este tempo de adaptação para desenvolver novos hábitos alimentares para toda a família? Por norma, duas das maiores dificuldades são o planeamento de refeições e a organização das marmitas, tanto dos adultos como das crianças!
A verdade é que com a correria do dia-a-dia que começa mal se regressa de férias e se inicia o tempo letivo, com o chegar tantas vezes mais tarde a casa do que aquilo que se queria, com crianças ainda para orientar na rotina da casa (tomar banho, trabalhos, etc…), a alimentação acaba por se tornar uma questão secundária, com a qual não se quer perder muito tempo, e um autêntico quebra-cabeças.
Por isso, considerei importante partilhar algumas ideias que me ajudam!
1.Planear a ementa semanalmente
Tirar tempo num dia para programar a alimentação semanal da família tem inúmeras vantagens, entre as quais se destacam a possibilidade de variar no tipo de refeições e utilizar os alimentos que têm disponíveis em casa, enquanto evitam o desperdício alimentar.
Para além disso, será bastante mais fácil gerir as idas ao supermercado e consequentemente o valor que se gasta. Sabiam que estão disponíveis app’s e sites que vos ajudam a fazer este planeamento de acordo com os alimentos que têm disponíveis e que geram automaticamente uma lista de compras? Procurem por Easy Menu Player, Pepper Plate, Meal Prep Pro, Lita – Recipes & Meal e Meal Planner Pal. No meu caso, prefiro usar uma folha de excel!
E planear a ementa semanal não diz respeito apenas ao planeamento das refeições principais. Devemos pensar também (mesmo que não seja de forma rígida e totalmente estruturada) nos snacks que cada membro da família vai levar consigo para o trabalho ou escola.
Dentro deste tópico ainda podemos incluir a preparação concreta das refeições. Entenda-se por preparação tudo o que diz respeito a descongelar matéria-prima, temperar e deixar a marinar, lavar e desinfetar frutas e legumes que vão ser utilizados, tudo devidamente acondicionado em recipientes próprios e refrigerado. Poupa-se muito tempo durante a semana, porque basicamente só tem que confecionar as refeições.
O ideal será fazer esta preparação no domingo, mas depende da dinâmica de cada família.
2. Organizar as marmitas com antecedência
Depois do passo acima, organizar as marmitas com calma e antecedência é, na minha perspectiva, a etapa mais importante.
Por norma, este é um tema que suscita sempre muitas dúvidas, nomeadamente nos snacks. Por um lado não se quer cair na tentação de escolher sempre as mesmas opções, mas por outro lado não se sabe como variar e o que incluir sem recorrer, na maioria das vezes, a opções já preparadas e disponibilizadas nas grandes superfícies. É difícil aliar praticidade com qualidade alimentar!
No entanto, se pensar em organizar marmitas de manhã quando já está atrasado para o trabalho, o mais certo é que estas nem cheguem a ser preparadas, o que resulta em almoços fora e idas ao café a meio do dia. Se pensar em organizar as marmitas das crianças de manhã quando tem que orientar o pequeno-almoço e o vestir, o mais certo é acabar por colocar na lancheira dos seus filhos sempre as mesmas opções.
Por isso, as lancheiras devem ser organizadas no dia anterior!
Se o jantar do dia anterior vai ser o almoço do dia seguinte, a minha sugestão é servir o prato e o recipiente do almoço de cada membro ao mesmo tempo, quase em linha de montagem, e como se estivesse num refeitório. O mesmo procedimento para a sopa e para a fruta.
No final, coloca as tampas e guarda tudo na mesma prateleira do frigorífico, para que na manhã seguinte apenas seja preciso retirar em bloco para acondicionar em cada saco térmico. Além de poupar tempo de manhã, também só limpa a sua cozinha uma vez por dia, depois do jantar.
Relativamente aos snacks, se pensar com antecedência nos mesmos, pode acondicionar todos os produtos secos e que sejam não perecíveis na lancheira no dia anterior, à noite. Todos os produtos que necessitem de frio podem ser arrumados juntamente com os recipientes do almoço.
3. Ter refeições congeladas (as nossas melhores amigas)
São excelentes aliadas para quando não houve tempo para cozinhar ou falta de vontade, evitando as encomendas de refeições takeaway que são na sua maioria opções menos equilibradas do ponto de vista nutricional.
Como é que eu faço: durante a semana ou fim-de-semana, escolho duas refeições para fazer em maior quantidade e congelar. Por norma coloco uma etiqueta na caixa com o nome e a data para depois ir utilizando as que foram confecionadas há mais tempo.
Esta prática é especialmente útil quando se vai de férias, quando se está à espera de bebé, porque permite ter a liberdade de ter tudo organizado sem ter que se preocupar!
4.Fazer refeições em família
Quantas vezes não se está a ver um último e-mail à hora de jantar ou a ver alguma coisa no telemóvel? A usar o tablet como recurso para entreter os mais novos ou a jantar em frente à televisão? Ao invés destes, sugiro que se faça um esforço para, em família, se desligar do mundo digital depois de chegar a casa.
Aproveitar e gozar da companhia uns dos outros à volta da mesa. Por norma as crianças adoram e todos ganham tempo em família. É uma animação! Para além disto, repare como as crianças vão comer muito melhor e com menos birras!
Tenho muito esta missão de ajudar as famílias a organizar as suas rotinas e os seu hábitos alimentares de forma tranquila, permitindo-lhes compreender que a adoção de um estilo de vida mais equilibrado não tem que ser uma quebra-cabeças!
Por isso, se ficaram com alguma questão ou precisam de ajuda na vossa família, contem comigo!
Este artigo foi publicado pela nutricionista Marta Magriço. Se quiser marcar uma consulta com a Dr.ª Marta pode fazê-lo através do email magricomarta@gmail.com. Pode visitar a CliniCa da Criança e do Adolescente onde dá consultas ou segui-la no instagram.
Estas podem ser boas e simpáticas ideias, aqui expostas, mas achamos nelas muita superficialidade em relação ao essencial que as pessoas deviam saber sobre verdadeira nutrição e saúde.
Isso porque que a alimentação é, indubitavelmente, o fator fundamental para a saúde ou para a doença. E os portugueses, em geral, comem ainda tão mal!… Não admira nada que a doença e a morte campeiem tanto neste País e sobre a Terra.
Queiram ler estes tópicos no puro ouro do Saber real em:
https://aquariusidadedeouro.blogspot.pt/
18: A Vida Natural, Pura e Sadia
Ver também estes Temas:
B: Comer Carne: Grave Erro-02
H: Fumar é um Crime /Horror-08
C: A Cura «Fácil» do Cancro-03
G: O Café, o Álcool e a Pílula-07
Paz Profunda e Fraternidade para todos!…
Prof. M.M.M.Astrophyl /Astrófilo (J.F.S.), um Sábio de Portugal
A rotina alimentar tem que ser controlada, eu concordo plenamente, sem controle vem a obesidade e muitos outros males
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