After going through a pandemic quarantine, the gym, meetings, bars and concerts have returned. And although there are many companies that left the home office As a permanent work scheme, some others have returned to office activities.
In this sense, The High Level team provides you with 10 healthy and nutritious foods to store in the tupperware and not having to resort to the traditional ‘t diet’: Tacos, cakes, tamales.
What are healthy foods and what are their benefits?
Healthy foods are those that provide all the nutrients that our body needs to stay healthy and feel good. These nutrients include:
- Carbohydrates: They provide energy for daily activities.
- Proteins: They help build and repair body tissues.
- Fats: They provide energy and help absorb fat-soluble vitamins.
- Vitamins: They are essential for the functioning of the body’s systems.
- Minerals: They are necessary for the formation of bones, teeth and muscles.
A healthy nutrition It is one that includes a variety of foods from all food groups, in adequate quantities. The benefits of eating healthy are many, including:
- Improves overall health
- Maintains a healthy weight
- Strengthens the immune system
- Improves mood
- Increases energy
What are the 10 healthiest foods?
The 10 healthiest foods are:
- Fruits and vegetables: An excellent source of vitamins, minerals and fiber. It is recommended to eat at least five servings of fruits and vegetables a day.
- Whole grains: They provide large amounts of fiber, vitamins and minerals. It is recommended to choose whole grains instead of refined grains.
- Lean proteins: Source of proteins, vitamins and minerals. Good sources of lean protein include lean meat, fish, poultry, legumes and nuts.
- Low-fat dairy: Low-fat dairy is a good source of calcium, protein and other nutrients. It is recommended to choose low-fat or fat-free milk, yogurt, and cheese.
- Nuts and seeds: They provide proteins, healthy fats, fiber and vitamins.
- Healthy oils: Healthy oils, such as olive oil, canola oil, and avocado oil, are a good source of healthy fats.
- Herbs and spices: Herbs and spices can add flavor to foods without adding calories or fat.
- Water: Water is essential for health. It is recommended to drink at least eight glasses of water a day or two liters.
- Supplements: Supplements can be useful for people who cannot get all the nutrients they need from their diet. However, it is important to talk to a doctor before taking supplements.
- Preparing meals at home: Preparing meals at home allows you to control what goes into your meals. This can help you eat more healthy foods and less processed foods (goodbye ‘T diet’).
What is the most nutritious food in the world?
The answer to this question depends on how you define “nutritious.” If defined as the food that contains the greatest amount of nutrients per unit of weight, then the most nutritious food in the world is watercress.
Watercress is a green leafy vegetable that is rich in vitamins, minerals and antioxidants. A cup of watercress contains more vitamin C than an orange, more vitamin A than a carrot and more calcium than a glass of milk.
However, if “nutritious” is defined as food that provides all the essential nutrients that the body needs, then it is breast milk; the ideal food source for babies, as it contains all the nutrients they need to grow and develop.
Healthy lunches to take to work
1. Roasted Chicken Wrap with Bacon and Steamed Vegetables
- 2 flour tortillas
- 1 roasted chicken breast
- 1 1/2 teaspoons chopped fresh cilantro
- 1 teaspoon honey
- 6 lettuce leaves
- 1 tomato cut into julienne
- 1/2 avocado
- 1/2 cup wheat germ
- 1/3 onion cut into julienne
- 2 tablespoons olive oil
- Salt and pepper to taste
Place two skillets over medium heat. In one of them add two teaspoons of olive oil and let it heat for two minutes. Later add the chicken breast, honey, cilantro, salt and pepper to season.
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In the second pan goes the previously chopped bacon; There is no need to add oil to this one, it can be fried without any problem in its own fat. Finally, wrap the chicken, bacon and vegetables in the two flour tortillas.
3. Potato ceviche with cilantro
- 4 boiled potatoes without peel
- ½ cup chopped cilantro
- 1 small red onion
- 2 green chilies
- ¾ cup lemon juice
- ¼ cup orange juice
- ½ cup olive oil
- soy sauce to taste
- Salt and pepper
Cut the potatoes into small cubes, slice the onions and chop the green chilies. Then mix the ingredients; She remembers that the potatoes go last (so they don’t fall apart). Store in the tupperware and when it comes time to eat, the ingredients will absorb the flavor.
2. Smoked salmon and apple sandwich
- 2 slices of box bread
- 30 grams of smoked salmon
- 1/2 mashed avocado
- 1/2 tomato, sliced
- 1/2 apple cut into slices
- 1 pinch of oregano
- 1 pinch of pepper
- 1 teaspoon olive oil
This recipe is delicious and ready in less than two minutes. It involves making a sandwich with all the ingredients and finally adding a teaspoon of olive oil, a pinch of oregano and pepper. Tip: Heat the bread in the toaster or in a frying pan.
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4. Avocados stuffed with tuna
- 1 avocado
- 1 can of tuna
- 2 celery, diced
- 5 cherry tomatoes
- Mozzarella cheese cut into cubes
- 1/3 cup chopped red onion
- 1 teaspoon olive oil
- Salt and pepper to taste
In a bowl mix tuna, celery, onion and tomato. Cut the avocado in half, remove the seed and then fill each half with the mixture. The final touch is the mozzarella cheese. How about?
5. Hawaiian sausages
- 8 sliced sausages
- 4 pineapple slices
- 1 onion chopped into medium squares
- 4 teaspoons BBQ sauce
- 2 tablespoons of ketchup
- Two cups of spinach.
- 1 pepper cut into medium squares
- Salt and pepper to taste
- Tortillas of your choice to accompany
Start by sautéing the onions in a pan with a little oil. Then add the pepper and sausages. Let them fry until the onion becomes transparent and the sausages take on a darker color.
Add the pineapple, BBQ sauce, ketchup and pepper. Finally, add the spinach and let everything heat up for two minutes. Tip: Make the mixture without the sausages, place them until you are ready to eat.
You can organize yourself and buy all the necessary ingredients during the weekend. Washing vegetables, seasoning chicken or chopping ingredients will make cooking time even easier. What is your favorite recipe?
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High level Team of young journalists whose objective is to explain the most relevant business, economic and financial news. We are passionate about telling stories and believe in citizen and service journalism.