Az Egészségügyi Világszervezet (WHO) tanácsára alapozva ebben a cikkben visszatérünk az alapokhoz egy útmutatóval, hogy miként is kellene egy jól kiegyensúlyozott étrendnek kinéznie, és hogy az étrend megújításának miért nem kell bonyolultnak lennie. Az egészséges ételekre váltáshoz vonatkozó tippekkel, tápláló ételek és rágcsálnivalók receptjeivel, amelyeket könnyedén elkészíthet Kenwood termékeivel, megmutatjuk, hogy néhány egyszerű, mindennapi változtatás az étkezés, a főzés és az élelmiszervásárlás módjában hogyan változtathatja meg a belső és külső közérzetedet egész évben.
Eating a balanced diet
In the quest to be healthier, it can be tempting to go big- cutting out whole food groups and denying yourself the foods you love. This is especially true at the start of a new year when many of us have ambitious resolutions to eat better, exercise more and generally get fit. But while making sweeping changes can yield quick results, they are rarely sustainable in the long term, often leaving well-intentioned new year goals abandoned before the end of January.
Coma mais frutas e legumes
Há uma razão pela qual todos somos encorajados a comer verduras quando somos crianças; a fruta e os legumes são uma fonte imbatível de vitaminas, minerais e fibras. Tente desfrutar de uma grande variedade de frutas e legumes diferentes todos os dias como parte de uma dieta saudável e equilibrada. Na verdade, isto é mais fácil do que parece se considerar que as porções podem incluir tudo o que é congelado, enlatado, sumos ou secos, bem como frescos.
As formas fáceis de aumentar a sua quota diária de fruta e legumes incluem adicionar banana cortada ou arandos secos às suas papas matinais, preparar um batido vibrante ou desfrutar de uma sopa caseira quente ao almoço.
Por que não tentar fazer um destes deliciosos pratos repletos de vegetais utilizando os seus produtos Kenwood:
Tarte de vegetais com pesto de inverno
Tacos mexicanos com mix de pimentas
As formas fáceis de aumentar a sua quota diária de fruta e legumes incluem adicionar banana cortada ou arandos secos às suas papas matinais, preparar um batido vibrante ou desfrutar de uma sopa caseira quente ao almoço.
Por que não tentar fazer um destes deliciosos pratos repletos de vegetais utilizando os seus produtos Kenwood:
Tarte de vegetais com pesto de inverno
Tacos mexicanos com mix de pimentas
Hidratos de carbono ricos em amido = energia
Os hidratos de carbono ricos em amido, como as batatas, o pão, o arroz e as massas, são a principal fonte de energia do organismo. Sempre que possível, opte por alternativas de cereais integrais em vez de refinados, procure massas de trigo integral, farinha integral, arroz integral, pão integral, castanho ou com sementes, etc. Os hidratos de carbono integrais contêm mais nutrientes e fibras e demoram mais tempo a ser decompostos pelo organismo, o que significa que a energia é libertada mais lentamente e que se sentirá saciado durante mais tempo - e menos propenso a tentar comer um snack açucarado mais tarde.
Comer cereais integrais também ajuda a reduzir o risco de doenças cardíacas, diabetes tipo 2 e acidentes vasculares cerebrais, e ajuda o seu sistema digestivo a processar os resíduos de forma mais eficiente.
Outras excelentes fontes de hidratos de carbono ricos em amido são a aveia e os cereais como o cuscuz e o trigo bulgur.
Simples de preparar e super reconfortantes, estas receitas são perfeitas para um jantar saudável a meio da semana:
Risoto à milanesa
Macarrão com queijo de abóbora
Comer cereais integrais também ajuda a reduzir o risco de doenças cardíacas, diabetes tipo 2 e acidentes vasculares cerebrais, e ajuda o seu sistema digestivo a processar os resíduos de forma mais eficiente.
Outras excelentes fontes de hidratos de carbono ricos em amido são a aveia e os cereais como o cuscuz e o trigo bulgur.
Simples de preparar e super reconfortantes, estas receitas são perfeitas para um jantar saudável a meio da semana:
Risoto à milanesa
Macarrão com queijo de abóbora
Cutting down on saturated fat, sugar and salt
As long as you try to eat healthily most of the time, there is a place for all types of food in a balanced diet, including the odd treat. However, most of us eat too much saturated fat, sugar and salt; all of which provide your body with no nutritional value and can contribute to a range of health issues.
When you’re buying food be sure to check the nutritional information; generally the higher an ingredient appears in the list, the more the product contains. Processed and ready made food typically has high levels of saturated fat, sugar and salt. The great thing about cooking from scratch is you know exactly what is going into what you’re eating, and there are plenty of everyday ingredients you can swap in to help make your favourite dishes healthier; cook using olive oil rather than butter, replace sugar with agave syrup when you’re baking and season food with herbs and spices instead of salt.
These deliciously squidgy beetroot brownies are lower in sugar and fat than regular brownies, but will still more than satisfy your sweet tooth.
When you’re buying food be sure to check the nutritional information; generally the higher an ingredient appears in the list, the more the product contains. Processed and ready made food typically has high levels of saturated fat, sugar and salt. The great thing about cooking from scratch is you know exactly what is going into what you’re eating, and there are plenty of everyday ingredients you can swap in to help make your favourite dishes healthier; cook using olive oil rather than butter, replace sugar with agave syrup when you’re baking and season food with herbs and spices instead of salt.
These deliciously squidgy beetroot brownies are lower in sugar and fat than regular brownies, but will still more than satisfy your sweet tooth.
Protein power
Found in pulses, fish, eggs, meat, nuts and tofu, protein is essential to help your muscles grow and repair, providing your body with the amino acids it needs to help cells renew.
If you eat meat and fish, aim for at least two portions of fish a week (one of which should be an oily fish like salmon or mackerel- also a great source of omega-3 and fatty acids). Choose leaner cuts of meat and try to avoid eating too much processed meat like bacon.
If you’re vegetarian or vegan, the good news is there are plenty of tasty ways for you to get more than enough protein in your diet; beans, peas, chickpeas, lentils, nuts, seeds and soy products all pack a mighty protein punch, and are low in fat and high in fibre, too.
Developed by our expert in-house chefs, both of these high-protein dishes could help contribute to a healthy balanced diet (and taste delicious):
Mushroom patties with lentil salad and tahini yoghurt dressing
Vegetarian nut roast
If you eat meat and fish, aim for at least two portions of fish a week (one of which should be an oily fish like salmon or mackerel- also a great source of omega-3 and fatty acids). Choose leaner cuts of meat and try to avoid eating too much processed meat like bacon.
If you’re vegetarian or vegan, the good news is there are plenty of tasty ways for you to get more than enough protein in your diet; beans, peas, chickpeas, lentils, nuts, seeds and soy products all pack a mighty protein punch, and are low in fat and high in fibre, too.
Developed by our expert in-house chefs, both of these high-protein dishes could help contribute to a healthy balanced diet (and taste delicious):
Mushroom patties with lentil salad and tahini yoghurt dressing
Vegetarian nut roast
Dairy and alternatives
Dairy products such as milk, cheese and yoghurt are an important source of calcium, which is vital for developing strong bones and teeth, as well as protein, vitamin A, vitamin B12 and iodine. Some dairy products can be high in saturated fat though, so try and choose low-fat, low-sugar options such as plain low fat yoghurt and reduced fat milk.
If you’re dairy intolerant or following a plant-based diet, look for soy, nut, rice or oat milks that are fortified with calcium and the vitamins and minerals usually found in animal milks, and unsweetened.
Try one of these recipes to get your daily dairy fix:
Quick and Easy Smoothies
Raspberry & Almond Drink
If you’re dairy intolerant or following a plant-based diet, look for soy, nut, rice or oat milks that are fortified with calcium and the vitamins and minerals usually found in animal milks, and unsweetened.
Try one of these recipes to get your daily dairy fix:
Quick and Easy Smoothies
Raspberry & Almond Drink
It’s all in the planning…
Cooking and enjoying good food with loved ones is one of life’s great pleasures, but making sure that the food that you and your family eat is healthy and nourishing doesn’t mean you have to deny yourself any of that enjoyment. By exploring new flavour combinations and swapping in more nutritious ingredients to give classic recipes a wholesome twist, you can open up a whole new world of culinary experimentation.
Cooking from scratch makes it much easier to take control of what goes into your food, and what you put into your body over the course of a day. Plan and shop for the week’s meals in advance, so there’s always something there ready to prepare at the end of a long day, or a quick, nutritious lunch to throw together. Batch cooking soups, stews and sauces so your freezer is filled with good to go meal portions is another way to help you make the healthy choice, rather than reaching for the takeaway menu.
Cooking from scratch makes it much easier to take control of what goes into your food, and what you put into your body over the course of a day. Plan and shop for the week’s meals in advance, so there’s always something there ready to prepare at the end of a long day, or a quick, nutritious lunch to throw together. Batch cooking soups, stews and sauces so your freezer is filled with good to go meal portions is another way to help you make the healthy choice, rather than reaching for the takeaway menu.